When it comes to squats and deadlifts, you can analyze knee mechanics in great detail—or keep it simple. Let’s take the easy route:
- Olympic Front or Back Squats → Maximum knee bend
- Semi-Stiff-Leg Deadlifts or Good Mornings → Minimal knee bend
- Power Squats or Bent-Knee Deadlifts → Somewhere in between
While individual structural differences play a role, the key is maintaining a neutral spine and a braced core.
Old Rules and New Trends
For years, lifters have been told not to let their knees pass their toes during squats and deadlifts. While this rule has merit in some cases, it doesn’t apply across the board.
🔹 Full squats provide many benefits but aren’t suitable for everyone. In hypermobile individuals, limiting the range of motion may be a better approach (here’s why).
🔹 Bent-knee deadlifts require a fair amount of knee bend! They are not the same as semi-stiff-leg deadlifts. Yet, there’s a growing trend of treating all deadlifts like stiff-leg deadlifts, shifting most of the movement to the hips.
🔹 Another trend is excessive outward knee drive during squats and deadlifts. While this cue can help in some situations, it isn’t universally necessary. For most lifters, the safest approach is to have the knees track over the middle toes (see The Elite Trainer, page 65, for insights on muscle imbalances during squats and how to correct them).
Take-Home Message
The optimal knee bend for squats and deadlifts depends on the individual, their structure, and their goal. Instead of rigid rules or trendy techniques, use an approach that best fits the situation and the lifter. Flexibility in training leads to better results.
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The Elite Trainer is a synthesis of the very latest thinking in strength training and a comprehensive guide to developing individualized programs for your clients.
Intensity, volume, density, repetitions, sets, tempo, time under tension, rest interval, exercise selection and sequence, load selection, duration, and frequency are all covered in detail in easy-to-understand language. Whether you are a seasoned professional or a beginner, The Elite Trainer provides a wealth of information you can put to use immediately.
