The podcast features a debate between Dr. Joel Seedman and Zack Telander on whether squatting below 90 degrees is harmful, with Seedman arguing it causes premature aging while Telander defends the benefits of ATG squats.
The conversation highlights the importance of nuance in movement and training, emphasizing the need for coaches to implement movements appropriately based on individual factors instead of dismissing them altogether.
Seidman shares his belief that heavy, deep loaded squats and extreme range of motion under heavy conditions can lead to injuries, but also recognizes the importance of implementing movements correctly to minimize risk.
Deep dives
Debate on Squatting Below 90 Degrees
The podcast episode features a debate between Dr. Joel Seidman and weightlifting coach Zack Telander regarding the practice of avoiding ranges of motion below 90 degrees on squatting and bench press exercises. Seidman stands by the belief that training should optimize biomechanics and the nervous system to operate at 90-degree joint angles. Telander disagrees, expressing the value of depth of range of motion and going below 90 degrees. They discuss the benefits of slow eccentrics, isometrics, and motor control in training. Seidman emphasizes the importance of mimicking optimal biomechanics for specific sports, while acknowledging that powerlifters and Olympic lifters may benefit from incorporating some 90-degree training. They also touch on the role of loading and heavy loads in training and how it depends on individual factors.
Nuance in Movement and Training
The conversation highlights the importance of nuance in movement and training. Telander argues that movement and training should be approached as a spectrum, considering individual factors such as body weight, sport-specific demands, and joint mechanics. He emphasizes the need for coaches to implement movements appropriately and intelligently, rather than dismissing them altogether based on absolute perspectives. Seidman acknowledges the validity of Telander's approach and recognizes the value of non-specific training for general physical preparedness. While Seidman maintains that 90-degree joint angles optimize biomechanics and central nervous system function, he appreciates the nuances and variations in training methods.
The Impact of Squat Depth on Injuries
Seidman expresses his belief that heavy, deep loaded squats and extreme range of motion under heavy conditions can contribute to injuries. He notes that poor body mechanics and excessive loading can lead to joint pain, aberrations, decreased performance, and increased muscle tightness. Seidman acknowledges that this perspective arises from his personal experience and observation with his own body and athletes. However, he also concedes that there are smart approaches to deep squatting and emphasizes the importance of implementing movements correctly to minimize the risk of injury. Telander emphasizes the importance of the coach's self-awareness, appropriate programming, and attention to individual factors such as nutrition, recovery, and load management when assessing the impact of squat depth on injuries.
Personal Experience and Research-Informed Perspectives
Seidman shares his personal experience of struggling with hip, low back, and knee issues despite adhering to what he believed were textbook approaches to deep squats. This spurred his exploration of research and scientific insights into biomechanics, motor unit recruitment, and tissue health. Seidman's conclusion over several years was that 90 degrees is biomechanically optimal for most athletes, offering recruitment of motor units, co-contraction of muscles, and joint stability. However, he acknowledges the significant role of individual experiences, body mechanics, and varying degrees of range of motion in determining what is optimal for each athlete.
Relevance of 90 Degree Eccentric Isometrics in Injury Prevention
The podcast explores the benefits of 90 degree eccentric isometrics and its therapeutic potential. The speaker claims that deep ATG (ass to grass) squats are responsible for more injuries than any other training method, while 90 degree eccentric isometrics are the most therapeutic modality. He mentions that Olympic weightlifting and powerlifting have a low rate of entry when it comes to injuries, but a recent reclassification of what constitutes as an injury has shown that squats are responsible for a significant number of injuries. However, the speaker believes that absolute statements like calling ATG squatting the most injurious may not be fair, but does agree that there is a major flaw in how sports performance training is taught.
Proposal: Four Weeks of Different Squatting Modalities
The speaker proposes a four-week challenge where he suggests doing four weeks of 90 degree eccentric isometrics while the other person does four weeks of ATG squats with eccentric 'resting pauses.' They suggest either eight or twelve workouts, spread over two or three times a week. The speaker emphasizes that proper loading and programming will be essential for the participant's safety and that the goal is to see how each person feels at the end of the challenge. This proposal aims to find common ground between the two modalities and encourages bridging the gap between different training approaches.
In this episode of the Align podcast, Joel Seedman and Zack Telander debate whether or not ATG squats are ultimately harmful for athletes and non-athletes alike. Joel dives deep into his stance, that squatting heavy loads below 90 degrees can be a dangerous movement . What’s more, he argues that it can cause premature aging of the body.
Zack, on the other hand, explores the benefits of movements like ATG squats. He argues that removing exercises entirely from a programme is too hard a line to draw. We end the episode with a challenge for both coaches.
