The Use of Free Weight Squats in Sports: A Narrative Review—Terminology and Biomechanics

Abstract

There is substantial evidence indicating that increased maximum strength as a result of training with squats, particularly full and parallel squats, is associated with superior athletic capabilities, such as sprinting, jumping and agility. Although full and parallel squats have been strongly associated with sport performance, there is also some evidence that the use of partial squats may provide angle specific adaptations that are likely advantageous for specific sporting activities. Partial squats may be particularly advantageous when trained in conjunction with full or parallel squats, as this practice results in a greater training effect. There is a paucity of evidence that squatting is associated with excessive injuries to the knees, lower back, or other structures. Evidence does indicate that squatting, including full squats, can be undertaken safely, provided an appropriate training methodology is applied. Indeed, based on scientific data, the cost/benefit ratio indicates that squats should be recommended and should be a central strength training exercise for the preparation of athletes in most sports, particularly those requiring strong and powerful whole body and lower body movements.

Keywords

• strength
• specificity
• resistance training
• lower body strength