ATG: Squat Depth Solution for Athletes — Key Takeaways
Add bands or chains to the bar so it's 100+ lbs heavier at the top than the bottom, allowing full-range squats that simultaneously build deep-position strength and peak-load power for jumping and speed.
Key takeaways
Adding bands/chains to squats builds strength across all depths simultaneously
Adding bands/chains to squats builds strength across all depths simultaneously
- Band tension adds 100+ lbs at lockout vs. bottom, matching strength curve so heavy top-end load doesn't compromise deep position.
- Combines full-range joint health benefits with the heavy top-end loading that drives peak speed and jump performance.
Counterbalance squat reduces knee pressure and scales depth to your current ability
Counterbalance squat reduces knee pressure and scales depth to your current ability
- Holding a counterweight forward shifts load, reducing shear on the knee and allowing gradual progression into deeper ranges.
- Used by athletes and 69–72-year-olds alike — making it a viable entry point regardless of current mobility or strength.
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In this piece
- Squat Depth Trade-offs Across the Range
- Personal Case for Training Below the Chair
- Bands and Chains as the Optimal Squat Solution
- Systemic Strength Balance Required by Squat Progress
“ALL ranges have benefits.”
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