This reel is based on a study comparing quarter, half, and full squat training and their transfer to sprint performance. (Rhea et al., Human Movement, 2016). In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group

showed little to no change. The same group also showed the greatest improvement in vertical jump performance. That does not mean full squats are “bad.” And it does not mean partials are magic. Coaching isn’t about dogma or your favorite lift. It’s about getting results for

the athlete in front of you. Remember, these athletes do not compete on a platform or a stage. The weight room is a means to an end, not the end itself. Shorter ranges of motion can - bias force production toward sprint relevant joint angles - allow higher intent and

velocity - reduce muscular damage / soreness - help manage fatigue when sprint or plyometric volumes are high In those contexts, partial ranges can act as a strategic unload while still providing a meaningful strength stimulus, so the athlete can recover and sprint again.

Sometimes good coaching means challenging your own biases and using the right tool at the right time. If you want the full framework for how I blend sprinting, lifting, plyos, and fatigue management, it’s laid out in Speed Kills. 80 pages of sprint science and full program

that shows you exactly how to set it up. And if you’re not competing anymore but still want to train strength, speed, and athleticism together, Strength × Speed is my new 8-week hybrid program.

Partial Squats = 100% gay Full Squats = 0% gay Hope this helps.

Did you personally test how gay?

Ask your mom.

What’s the exact question again?

Fred, there were only 28 athletes that completed the study. Only ten did quarter squats. Why are we using this as relevant data to support the conclusion that this is the best pathway for athlete development?

Did you read the caption? I don’t recall stating this is “best” for anything. I use full and partial depending on the phase.

Partial squats are ineffective and will eventually lead to injury. Sample size in this “study” is wild.

😂🤣

You laugh but literally cite a terrible study and post a video where 90% of people are recklessly doing partial squats. There’s plenty of evidence supporting this.

Cite a single prospective study showing partial squats increase injury risk versus full ROM. I’ll wait.

You’re moving the goal post. Curious what experience you have as an athlete. Where did you run in college?

My college was free thanks to athletics, though that has nothing to do with my coaching business. Now that we got that out of the way, let’s address your statement, “Partial squats are ineffective and will eventually lead to injury.” You seem to love sources, so please provide

Goalposts moved… again. At a first-principles level, there’s evidence that excessive or poorly managed loading of the knees and spine increases injury risk (like partial squats). Anyway, where did you run again?

You claimed partial squats lead to injury. You’ve now shifted to “poorly managed load increases risk,” which no one disputes & isn’t specific to ROM. If you have prospective data showing partial squats increase injury risk vs full ROM, post it. Otherwise, thats not supported.

Fred, Brian Oldfield, the great shot putter, used many unconventional lifts. Among his favorites was the front quarter squat which makes sense for someone training to launch a shot with as much force as possible. He was also an impressive sprinter for a 270 pounder.

It is almost as if strength is specific

There are also more and less safe ways to do partial squats, and both can be seen in the reel. Personally have had great success at the high school level with our better track athletes doing 1/4 squats from pins late in the season, the touch and go box squats and partials with nothing to stop the bar always seemed dangerous to spines and knees respectively. Some research tends to back this idea

Interesting. I recall someone criticizing LeBron a while back for not doing deeper squats. But he probably knew this. Deep squats are a lot harder so could take a toll on a busy athlete, makes sense to me.

But doesn’t the speed at which the lift is performed matter most or the “attempt” to lift it fast. How do you account for variances in bar acceleration on a study like that. I was taught we need both. Just curious. Thanks!

Interesting thread @tecce5

0 and 2%...huh

Oh great. Now we’re going to see this in the gym for the next ten years.

Do you worry about your workout or strangers in the gym?

@grok Why would partial squats transfer better than full squats?

For anyone that wants to thoroughly dig deeper, please read this list of gaps, weaknesses and holes associated with the study being promoted “Rhea et al”: I hate to use such a cliched statement but it’s almost never adhered to or practiced in scientific, athletic and health/medical discourse. Goes without saying, but… “Correlation does not equal causation.”

“Hey guys, here are screen shots from AI about a single study and a post that never states anything is causative.”

You can attack me all you want but you can’t attack the authors. Um…did you not read the study you yourself have cited? Half of the gaps, holes and weaknesses I asked grok to list were disclosed by the authors of the study IN the study itself. Happy hunting!

I know some of those who were part of the study. Point out where I suggested it’s a flawless study or causative. I’ll wait. Happy hunting!

The fact that you know the authors personally concludes bias. Failure to disclose that when promoting a study is disingenuous and misleading. To cite and promote a studies presumed “positives” without disclosing the obvious negatives is disingenuous. You don’t have to actually state it’s a “flawless study and actually you should fully disclose that you yourself dont believe it’s a flawless study. Happy hunting!

This is a social media post, not a peer-reviewed publication. Waiting on you to accept the wager. Happy hunting!

I said DM and we can work out the details. For the record…this is not a bet. We are not wagering. We are putting up money to donate to a good cause. I don’t gamble. The debate is for public knowledge. Not a pissing contest of wits. Stop being so condescending. Be a good and honest and kind person.

I just gave you my email to provide your information since you’re scared to provide your name. You can do whatever you like with the money. I’ll wait for the email. Happy hunting!

Non athletes don’t understand lol

There’s zero percent chance that 2% is not within the standard error for forty time measurement variance. 0% chance

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Sorry coach, genuinely no disrespect but the study and idea you’re promoting ignores fundamental anatomy and physiology, fundamental kinesiology, physiological principles, fundamental bio mechanics, physical law, natural law, transitive law and all in context. The study that supports this idea is riddled with gaps, holes and weaknesses that are wholeheartedly disqualifying. Apologies for trolling initially but as a physical therapist with 25+ yrs of hands on, front lines effective practice…this is not only high risk low reward short term, but it’s outright dangerous long term and negligent as it objectively ignores everything above which are indisputable and inarguable…with all due respect. Goes without saying, but “Correlation does not equal causation.” All due respect. 🫡 Happy hunting!

I suggest reading the caption for context. Happy hunting!

No need to be condescending. ;) I read it thoroughly. “Correlation does not equal causation” Provided is a list of all gaps, holes and weaknesses associated with Rhea et al. Happy hunting!

I’m not. You clearly don’t work in high performance sport. Full & partial ROM are used often & will continue to be. There is nothing inherently dangerous about properly progressed exercises. NOTHING in my caption suggests that this is the “best” or causative. Happy hunting!

Ah, the ol ad hominem attacks. Showed your hand! You know absolutely nothing about what I do or know or what I have experience in. Don’t be ignorant. Open to do a live public debate on spaces or live stream if you’re game. Let’s do it for the love of people, athletes, athletics and of course…safety! Happy hunting!

Your statements provided that information. Happy to do a live debate on Instagram for money. $20,000 on it. Deal?

They why doesn’t every sprinter just quarter squat ?

The majority do. Hope that helps.

range of motion nazis in shambles

body *building* -> what kind of body are you building?

2% ... No thanks gonna take a nap instead.

A big tool bag is the sign of a professional. I do ass the grass squats or deep KOT lunges for knee health. It works the weakest portion of range of ROM, also do box squats and a lot of jumps which are top quarter ROM. My philosophy is work every part of the ROM

Yep this is why we program lots of 90 deg squats. Great post!!