“Never half-ass two things. Whole-ass one thing.”
– Ron Swanson

Deep Squats (Thoughts)

“What is the deal with the emphasis on deep squats, Tim?”
“Why do you claim that ‘Squats are my love language’?”
“Is this low enough?”

I’m going to respond with some very basic ideas and their backing. Then, we’re going to finish with a great excerpt from Mark Rippetoe about deep squats.
In CrossFit, squat depth is crucial for maximizing muscle activation, improving strength and power, and enhancing overall athletic performance. While it’s important to squat as low as comfortably possible without sacrificing form, deeper squats engage more muscle groups, especially the glutes and hamstrings, leading to greater strength gains. Deep squats also improve balance, stability, and joint health, and can be beneficial for injury prevention.

Here’s a more detailed look at the benefits:

1. Increased Muscle Activation:
   Deep squats engage more muscle fibers, particularly in the glutes and hamstrings, leading to greater muscle growth and strength development.
2. Enhanced Strength and Power:
   Deep squats build strength through a greater range of motion, which can translate to better performance in other movements like box jumps and sprints.
3. Improved Balance and Stability:
   The increased control required for deep squats translates to better balance and stability, which are important for athletic movements and daily activities.
4. Injury Prevention:
   Deep squats can strengthen the muscles and connective tissues around the knee joint, potentially reducing the risk of injury.
5. Improved Joint Mobility:
   Deep squats require and improve mobility in the ankles, hips, and lower back.
6. Functional Fitness:
   Deep squats mimic natural movement patterns and are highly functional for everyday activities and athletic performance.
7. Enhanced Core Strength:
   Deep squats engage the core muscles to maintain stability, contributing to overall core strength and power.

Considerations for Squat Depth:

1. Individual Factors:
   Proper squat depth can vary based on individual anatomy, mobility, and any existing injuries or pain.
2. Buttwink:
   Be mindful of “buttwink,” which is when the hips tuck under at the bottom of the squat. This can indicate a loss of natural spinal arch and potentially lead to injury.
3. Form Over Depth:
   Prioritize proper form and technique over simply squatting as low as possible. If you can’t maintain proper form at a certain depth, it’s better to adjust your depth.
4. Progression:
   If you have limited mobility, work on improving your squat depth gradually over time with proper guidance.

“Half squats are easier than full squats. They are not as much work, in both the physical and moral sense. People are lazy. So, half squats are appealing. Even people who claim they are squatting deep are often not, since depth is sometimes hard to self-assess and since it is easier to squat high. This is deep psychology here, brain stem–deep. Full squats run contrary to human nature. But—and this is a very fundamental question—who is in charge? You, or your brain stem?

Are you willing to let medical professionals make excuses for your lack of willingness to do the hardest, most productive exercise in the weight room, an exercise that has been proven safe by decades of use by millions of very strong people? I don’t think you are. Please prove me right.” – Mark Rippetoe

See you in class.
Tim

What’s Going On?

Summer Teen Class

Who: Boys and Girls aged 12-17
Dates: June 10th – July 31st
When: Tuesdays/Thursdays at 4pm
*Email [email protected] to sign up*

4th of July Fitness Extravaganza

Friday, July 4th
9am
CFPA
Attire: Red, White and Blue

Individualized Skill Training

If The Summer has you feeling motivated to learn a new skill or to refine one, Coach Rebecca has new availability to help. Contact her and set up a single session or regular appointment at [email protected]

CFPA Thorne Supplement Store

Overheard in Class:

“I thought every CrossFit gym was going to be as friendly as CFPA.”

Timfluencing

The Gentlemen directed by: Guy Ritchie

When aristocratic Eddie inherits the family estate, he discovers that it’s home to an enormous weed empire — and its proprietors aren’t going anywhere.

Stream it on Netflix.

Tim’s Takeaway: After Landman, I still had time before my family came home from traveling. So I binge watched this, too. And it’s another fun one. I like Guy Ritchie’s style ever since I saw a BMW commercial by him. It’s not safe for the kiddos, so I’ll have to work on getting you some kid appropriate content. Let me know what you think and please share your recommendations for Summer viewing.

Thank you for your support.

I look forward to what we will do together.