"Am I squatting deep enough?" This is a question I get asked almost every day. We have recently started the Hatch Cycle, which is a 13 week squat program utilizing both the back squat and front squat. For this cycle to have its full effect, it is imperative that each rep of each set is performed to maximal depth. In crossfit, standard is "hip crease below knee crease", or slightly below 90 degrees. In the world of olympic lifting, this is not enough. If the butt ain't to the floor (or the hammys to the calves), then you are not developing strength, mobility, and confidence in the bottom of the squat. Additionally, by not reaching the bottom, you are not engaging the Stretch Reflex. This means that when you finally do get under that PR clean, you may not be able to stand it back up.
Back to the question in view- "Am I squatting deep enough?" What I have found is that if you have to ask, then the answer is almost always "no". When you hit that true rock bottom, you know it. There is a grey area when it comes to depth. In my opinion, that grey area is the region right between 90 degrees and right above true rock bottom. Are you building strength? Sure, to an extent. But are you building strength at rock bottom, which carries over to the olympic lifts? No. So is squatting to 90 degrees (but not rock bottom) ultimately what is most beneficial? Absolutely not. Like I said, it is a grey area: it's not wrong necessarily, but it's also not what is best.
In thinking of this I was reminded and convicted that in our pursuit of the Lord there are certain "grey areas" that should be avoided. I think we could all agree that there are certain things that are black and white- lying, cheating, stealing, murder, ect. But then there are things that are morally neutral. Watching TV. Sleeping in. Social networking. Are these things explicitly condemned by scripture? Nope. Are they wrong? Not necessarily. But do they stir my affections for Christ and draw me closer to Him? Almost never. They lie in the grey area, that territory that is neither hurtful nor helpful. In the end, everything we does either draws us closer to Jesus or pushes us further from Him. I would contend that by staying in the neutral ground, we are creating room for drift. Jesus himself speaks against neutrality in Matthew 12:30 when He says "whoever is not with me is against me, and whoever does not gather with me scatters." Paul too speaks to this in 1 Corinthians: "'I have the right to do anything,' you say- but not everything is beneficial. 'I have the right to do anything'- but not everything is constructive."
So what are we to do with grey areas? "...let us throw off every weight (grey area) that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us. Let us fix our eyes on Jesus, the author and perfecter of our faith, who for the joy set before Him endured the cross, scorning its shame." -Hebrews 12:1-2
Blessings
