Squat training: Which one is better, full squat or half squat?

Squats are the most common and most detailed training exercises we need to pay attention to in training. Today we look at a problem that many people have encountered - whether to squat to the end when doing squats? Is half squat enough?

In fact, there are many documents that say that if you can, squat to the end.

　　There are two benefits of full squats!

　　1. Full squats (full squat) Strong strength

　　There are more benefits of full squat and local range squat (1/4 squat), including better knee function, better muscle coordination, and better muscle strength for athletes.

　　There is a classic study that compared 10 weeks of full front squat, full back squat lift and 1/4 squat training, and it was found that the full squat training increased by 25 to 30% maximum muscle strength. The isometric contraction and explosive performance of 1/4 squat declined and rebounded. .

　　Because 1/4 squats can be heavier than full squats (because the joint movement range is small), a heavy weight pressing on the back may cause the thoracic vertebrae to collapse (spinous posture runs away).

　　　There is no way to do such a heavy weight, which is safer, allowing the spine to have better control ability, and giving more neuromuscular stimulation to the entire lower body (stimulating more exercise units).

　　2. Full squats Thicker thighs!

　　The biggest benefit of full squat training is to build the muscles of the lower body.

　　After 12 weeks of exercise, full squats will gain more muscle strength, muscle mass, and vertical jump height than local squats. The following are the results for muscle hypertrophy:

　　Full squat group: Increase 1.2 kilograms of muscle mass, increase the mass of the lower body by 2%, and increase the cross-sectional area of ​​the thigh muscle by 4~7%

　　Local squat group: no increase in muscle mass was measured. 2~4%

　　Full squats can increase strength for muscle fibers better mechanics and nerve stimulation.

　　So: If there is no limit on mobility, squats fully squats fully squats! This will bring you unprecedented benefits!

Note: Follow the WeChat public platform of Fitness Bar, and search for "Fitness Bar Network" or "Click to scan and follow")

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