Can Squats be too low?

[jakebaker]

I lift at a gym with a Starting Strength Certified coach. He's helped me a lot with my programming and technique, but I hardly get to lift with him. This leads to some form breakdown over time; however, my numbers have still been increasing on my squat.

He recently said that he thinks I'm squatting "too low." I've attached a video with three examples of some of my squats (5@200kg, 5@180kg, and 1@205). The videos aren't the best quality because I took them on my phone, but I think the depth seems decent, and comparative to what I've seen many high level powerlifters hit.

What I'm thinking he meant by "too low" was that I am using the stretch reflex in the bottom of my squat off my calves and lower leg, rather than all hamstring (similar to an "olympic" squat).

Additionally, he brought this up because I have had an on and off back injury for some time (lower back, most likely psoas. Muscular pain, nothing spinal).

What do you guys think? Am I "dive bombing" these squats? Should I be hitting parallel and coming right back up, or is it okay for me to bounce like this? Granted, the bounce does make the squat "easier" in a sense, but I know I've seen many successful powerlifters squat this way.

All in all, my SS coach is an awesome dude, and is only ever critiquing me to help me in the long run. Just wanted to get a second opinion.

Thank all of you in advance!!

 

Jake B

[Leeroid]

First of all, nice squats.

As to whether they are too low it depends what you're lifting for. If you are doing back squats as an accessory for oly lifting then it isn't too low and you should go as deep as possible. If you are doing squats to achieve muscular hypertrophy then it isnt too low either.

If you intend to compete in powerlifting, I would say it's slightly too deep. You're missing out on kgs from sinking it so deep unless you get a lot out of bouncing. The rules of powerlifting only require you to break parallel, and you just want to break parallel by an inch or so to eliminate doubt but ATG isn't required. Also I did notice slight butt wink when you drop into the hole. Not sure if that may be cause of your back pain but could be a possible cause

[jakebaker]

Thanks Leeroid.  Well I started as an olympic lifter and plan on returning to the sport, but I am just focusing on powerlifting for the next few years.  I do feel like I get a lot of power out of the hole, but perhaps im just doing the squat incorrectly (hamstring stretch reflex).  Not sure if the back pain is from the butt wink.  I mean, hypothetically it makes sense; im just not sure whether or not I would have to change my form, or focus on that lower back control in the bottom portion of the lift.  

[M.T]

Looks good to me, few oly lifters at Powerhouse squat to that depth even more. Too much for PL as Leeroid lays out in previous comments.

 

Re that 205x1, thought about it too much. If you are not confident it's going to happen just rack it and save the time/effort/embarrasment. Good squats tho man!

[shane]

Nice squatting, but doesnt your gym have a squat rack/cage first clip looked dodgey as when you failed safety bars would catch them strong thou

[GyzzBrah]

I probably squat a bit lower than this so could be a reason I loose power coming up. Mainly do it because It feels smoother bouncing off the hole, but If I was to squat a bit higher, does my stance / form need to change to actually prevent me from going too deep? Not sure how to describe it.

Also does this apply to front squats too or am I ok with going full depth?

[FellowshipOfTheRon]

I probably squat a bit lower than this so could be a reason I loose power coming up. Mainly do it because It feels smoother bouncing off the hole, but If I was to squat a bit higher, does my stance / form need to change to actually prevent me from going too deep? Not sure how to describe it.

Also does this apply to front squats too or am I ok with going full depth?

 

with front squat, for max carry over to your PL squat i beleive it is best to do that ex properly so go deep as you can without rounding your lower back. use it to practice keeping tight and upgright upper, knees out and glute recruitment coming out of hole

[Realtalk]

Personally I prefer to descent controlled and bounce out of the bottom. I like to go deeper than required to get that bounce. If you fail a squat at Comp on depth because you worry about going too deep in training so you don't go deep in training... Makes no sense. "Train hard, fight easy".

[FellowshipOfTheRon]

oh shit this guy with the military quotes

[Hu Gh]

personally i just prefer to avoid this exercise altogether. an advantage of this is i dont worry about going too deep or not

[Realtalk]

oh shit this guy with the military quotes

It just makes sense... Go deep in training then when u compete there absolutely no fucking doubt... What a complete waste of energy squatting down, squatting up then not getting the lift because u didn't go deep enough. That's such a disappointment. I understand that when u maxing u want to try and get as much advantage as possible by not going deeper than need be but just don't look for excuses like the OP.

[Dinahlady]

I think it would be up to you. Stopping higher up will mean changing your squat. You wont be as used to it and you will probably need help and coaching and a period of adjustment to changing your form which may or may not pay off as a better/stronger alternative. But if it does pay off you may prevent some pain and could gain some kgs from stopping slightly higher. 

 

How about trying some box squats to just below parallel to test out the higher depth and control rather than bounce? Box squats are usually weaker than normal squats even for people who don't bounce out of the hole, but it could give you an indication of whether it's a viable alternative or if it is maybe just better to stick with your original style?