Fitness Tips Archives

The Dangers and Risks of Playing Pickleball: Injury Prevention Tips from a San Diego Personal Trainer

Mar 7 2025

Pickleball is one of the fastest-growing sports in the U.S., especially in San Diego, where its popularity continues to soar. Combining elements of tennis, badminton, and table tennis, pickleball is an accessible and fun way to stay active. However, like any sport, it carries inherent risks of injury, especially for players who aren’t physically prepared for the quick movements the game demands. Whether you’re a seasoned player or just starting out, it’s essential to understand the dangers and risks of pickleball—and how to prevent them.

As a personal trainer in San Diego, I work with many clients who play pickleball and have seen firsthand how important it is to be proactive about injury prevention. In this article, we’ll explore the common injuries in pickleball, key statistics, and injury prevention tips to help you enjoy the game safely.

The Growing Popularity of Pickleball in San Diego

Pickleball’s popularity has surged across the United States, and it’s no different here in San Diego. With our beautiful weather and outdoor lifestyle, pickleball is the perfect sport to stay active while enjoying the sunshine. The Sport & Fitness Industry Association (SFIA) reports that over 4.8 million people play pickleball in the U.S., and this number is rising every year. Pickleball is especially popular among older adults because it’s easier on the joints compared to high-impact sports like tennis, making it a great option for active seniors.

However, even though pickleball is considered a low-impact sport, it’s not without risks. Let’s take a closer look at the most common pickleball injuries and how you can prevent them.

Common Pickleball Injuries

While pickleball is often promoted as a sport that’s easy on the body, it’s still possible to sustain injuries. The game requires quick movements, sudden stops, and frequent lateral shifts, which can put strain on the body if you’re not properly conditioned. Here are some of the most common injuries in pickleball:

Sprains and Strains: Sudden movements and quick changes in direction are a recipe for sprains and strains, particularly in the ankle, knee, or shoulder.
Ankle and Knee Injuries: Pivoting and rapid lateral movements can lead to ankle sprains or knee injuries. Twisting your knee or rolling an ankle during a fast-paced rally can result in injury.
Rotator Cuff Injuries: The repetitive overhead motions used in pickleball—especially while serving or executing power shots—can put a strain on your shoulder joint, leading to rotator cuff injuries.
Elbow Injuries: “Pickleball elbow,” a form of tendinitis, is a common injury in players who use improper technique or overuse their arms during the game. Overhead serves or constant backhand shots can cause this issue.
Back Injuries: The constant bending, twisting, and reaching in pickleball can strain the lower back, especially if you don’t maintain proper posture or warm up effectively or you sit a lot or workout a lot before playing. One scenario your back is not prepared and the other it is overworked.
Head Injuries: Though less common, falls or collisions with the net post or other players can result in head injuries. Always be mindful of your surroundings when playing pickleball.

Injury Statistics for Pickleball Players

While pickleball is relatively new compared to other sports, there is a growing body of research on injury rates. Several studies and reports have sought to quantify the risks of playing pickleball. A survey conducted by the Pickleball Forum in 2022 revealed that about 25% of respondents had sustained some form of injury while playing. Among these injuries, the most common were ankle sprains, knee problems, and shoulder injuries.

A study published in the British Journal of Sports Medicine in 2018 looked at injuries in pickleball players and found that 13.4% of pickleball players suffered an injury over a one-year period. The majority of these injuries were musculoskeletal, with sprains and strains being the most common.
A 2021 study from the National Electronic Injury Surveillance System (NEISS) found that pickleball-related injuries have increased by 50% from 2017 to 2021, with many of the injuries occurring in players aged 65 and older. This age group is particularly vulnerable to falls, bone fractures, and strains.
In a survey of over 1,000 pickleball players conducted by the Pickleball Forum in 2022, nearly 25% of respondents reported having experienced some form of injury while playing. Among those who were injured, the majority cited ankle sprains, knee issues, and shoulder injuries as the most common problems.
A study from the American Journal of Sports Medicine (2023) found that pickleball players in their 50s and 60s experienced a higher rate of injuries compared to younger players. This highlights the need for older players to be especially cautious and proactive about injury prevention.

Risk Factors for Pickleball Injuries

Several factors contribute to the likelihood of injury in pickleball. As a personal trainer in San Diego, I emphasize the following risk factors to my clients:

Age and Fitness Level: Older players or those who aren’t physically fit may be at greater risk of injury. If you haven’t been active for a while or have a history of joint issues, it’s important to work on strengthening your muscles and improving flexibility before playing pickleball.
Inadequate Warm-Up: Failing to warm up properly can leave your muscles and joints unprepared for the rapid movements and sudden stops in pickleball. A good warm-up increases blood flow to the muscles and helps prevent strains.
Court Conditions: The surface of the court matters. Cracks or uneven surfaces can cause slips and falls. Always check the condition of the court before you start your game to minimize the risk of injury.
Improper Technique: Using improper form, especially when serving or hitting powerful shots, can lead to injury. Overuse or poor mechanics place unnecessary stress on your joints and muscles.
Playing Beyond Your Limits: Whether you’re new to the game or a seasoned player, playing too aggressively or pushing your body too hard can increase the likelihood of injury. Take breaks, listen to your body, and rest when needed.
Dehydration: Often, we assume we’re properly hydrated, but that’s not always the case. When muscles are dehydrated, they can’t contract or relax properly, leading to weakness, cramps, fatigue, and soreness. This happens because dehydration impairs blood flow and disrupts electrolyte balance, both of which are vital for muscle function. As a result, you may experience painful muscle spasms in areas like the quadratus lumborum, multifidi, or spinal erectors, which can become debilitating.
Physical Weakness or Imbalances: Let’s face it—our bodies don’t function the same way as we age. Along with weight gain, the wear and tear on joints, particularly in the lower back, ankles, shoulders, and knees, makes us more vulnerable to injuries.

Injury Prevention Tips for Pickleball Players

As a personal trainer in San Diego, my goal is to help you prevent injuries and enjoy pickleball safely. Here are some injury prevention tips to keep in mind:

Warm Up and Stretch: A proper warm-up is essential to prepare your body for the physical demands of pickleball. Focus on stretching your shoulders, hips, knees, and ankles. Dynamic stretches like leg swings and arm circles can help improve your range of motion and flexibility.
Strengthen Your Core and Legs: A strong core and legs provide stability and support, reducing the risk of injury. Incorporating exercises like squats, lunges, and planks into your fitness routine can help you build the strength needed for quick lateral movements and sudden stops.
Use Proper Footwear: Wear shoes designed for court sports, which offer the right combination of support, cushioning, and grip. Proper footwear helps prevent ankle sprains and knee injuries by providing the necessary stability on the court.
Focus on Technique: Learning the proper form for serving, hitting shots, and moving around the court can reduce the stress on your joints and muscles. If you’re unsure about your form, consider working with a coach or trainer to refine your technique.
Play at Your Own Pace: Know your limits and don’t overexert yourself. If you start to feel fatigued or experience pain, take a break. Pushing yourself too hard can lead to injury.
Hydrate and Rest: Staying hydrated is essential for muscle function and recovery. Additionally, rest is crucial to prevent overuse injuries. Avoid playing for extended periods without taking breaks.

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

Pickleball is an exciting and accessible sport that can be enjoyed by players of all ages and fitness levels. However, like any physical activity, it comes with the risk of injury. By staying mindful of the potential risks, warming up properly, using proper technique, and following injury prevention tips, you can reduce your chances of injury and enjoy pickleball safely.

If you’re in San Diego and looking for personalized guidance on how to improve your fitness, prevent injuries, and take your pickleball game to the next level, reach out to a certified personal trainer. Together, we can help you build the strength, flexibility, and endurance needed to play pickleball with confidence and enjoy the sport for years to come!

Optimize Your body with Personal Training:

Are you feeling weak, tired and just not yourself? Are watching your health & Fitness slip away? Maybe it’s time to enhance your Strength, Agility, Stability & Flexibility through exercises. Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

How Rep Speed Affects Weight Training and Its Impact on Hypertrophy

Jan 27 2025

When it comes to weight training, we often think about key factors like sets, reps, rest periods, and load. But one often-overlooked variable in maximizing your training results is rep speed, or tempo. While many athletes and lifters focus primarily on the amount of weight they’re lifting, the speed at which they perform each repetition has a significant impact on the outcomes of their training.

In this article, we’ll explore how different rep speeds affect muscle growth (hypertrophy), strength, and overall training performance.

What is Rep Speed?

Rep speed refers to the pace at which you complete each repetition in an exercise. It’s often broken down into three phases:

Eccentric phase (the lowering of the weight)
Concentric phase (the lifting or contracting of the weight)
Isometric phase (the pause at the top or bottom of the lift, if applicable)

For example, if you’re performing a bicep curl, the eccentric phase is when you’re lowering the weight back down, the concentric phase is when you’re curling the weight up, and the isometric phase occurs when your arm is fully flexed (at the peak of the curl).

A typical tempo is written in a four-number format, like 3-1-1-0:

3 seconds for the eccentric phase
1 second pause at the bottom
1 second for the concentric phase
0 second pause at the top

The tempo influences the amount of time under tension (TUT), muscle activation, and metabolic stress during the exercise, all of which are critical factors for muscle growth and performance.

How Rep Speed Affects Hypertrophy (Muscle Growth)

Hypertrophy, or muscle growth, occurs as a result of several factors, including:

Mechanical tension: The force exerted on muscles during contraction.
Metabolic stress: The build-up of metabolic byproducts, like lactate, during exercise.
Muscle damage: The tiny tears that occur in muscle fibers during intense lifting, which then repair and grow back stronger.

1. Time Under Tension (TUT)

Rep speed directly influences time under tension, which refers to the total amount of time a muscle spends working during each set. Longer TUT increases both metabolic stress and muscle fatigue, which are two of the main factors that contribute to hypertrophy.

Slower reps (e.g., 3-4 seconds on the eccentric phase and 1-2 seconds on the concentric phase) increase the amount of time the muscle is actively working. This extended TUT leads to greater muscle activation and a larger hypertrophic response.
Faster reps (e.g., 1 second for both the eccentric and concentric phases) reduce TUT but can still be effective for building strength, especially if you’re lifting heavier loads.

While lifting heavy weights quickly can lead to increased power output, it’s the extended time under tension from slower, controlled reps that tends to promote optimal muscle growth.

2. Eccentric Control

The eccentric phase (lowering phase) of an exercise is often more effective for stimulating hypertrophy compared to the concentric phase (lifting phase). This is because muscles experience greater mechanical tension and microtrauma during the eccentric phase. When you lower a weight slowly and under control, you’re increasing the amount of tension placed on the muscle, leading to more muscle damage and, ultimately, greater growth.

Studies have shown that controlling the eccentric phase (3-5 seconds) can enhance hypertrophic outcomes. This slow, deliberate lowering phase maximizes the time the muscle spends under tension, leading to more significant muscle breakdown, which then rebuilds stronger during recovery.

3. Strength vs. Hypertrophy Focus

While slow tempos tend to maximize hypertrophy, faster rep speeds are often used for building strength. This is because lifting heavier weights with faster reps (e.g., 1 second up, 1 second down) allows the lifter to handle more weight, increasing mechanical tension on the muscles, a key factor in strength development.

For strength, it’s generally best to lift at a higher intensity (heavy weights) with a faster, explosive concentric phase and a controlled eccentric phase. However, for hypertrophy, focusing on a moderate weight with a controlled, slower rep speed often yields better results due to the increased TUT and metabolic stress.

Key Rep Speeds for Hypertrophy

If hypertrophy is your main goal, certain rep speeds may be more beneficial than others. Here’s a breakdown of how different rep speeds can impact muscle growth:

Slow Tempo (e.g., 3-4 seconds eccentric, 1-2 seconds concentric): This increases time under tension, promotes muscle fiber recruitment, and maximizes metabolic stress. It’s excellent for building muscle size because it places muscles under greater load for longer durations.
Moderate Tempo (e.g., 2-3 seconds eccentric, 1 second concentric): This offers a balance between load, muscle tension, and TUT, making it effective for both strength and hypertrophy. This is often considered the most efficient tempo for muscle growth.
Fast Tempo (e.g., 1 second concentric and eccentric): This can be effective for developing strength and power, as the lifter can focus on lifting heavier weights more explosively. While faster tempos can still contribute to hypertrophy, they are generally less effective than slower, more controlled tempos for this specific goal.

How Rep Speed Affects Strength Training

When training for strength, rep speed is typically faster, especially during the concentric phase, as the goal is to lift maximal or near-maximal loads with minimal rest. Fast, explosive reps are essential for developing maximal force output, and they allow the lifter to engage the muscles more efficiently for performance gains.

For example:

Explosive reps (1 second concentric, 1 second eccentric) are often used in powerlifting or Olympic weightlifting, where strength and power are the primary focus.
Controlled reps with a moderate tempo (2 seconds up, 2 seconds down) are still useful for strength training, but they balance hypertrophy and strength development.
Here are some studies on how rep speed affects strength.

The Bottom Line: Rep Speed and Training Goals

For Hypertrophy: Aim for a moderate to slow tempo, especially with an emphasis on a controlled eccentric phase (e.g., 3-4 seconds). This increases time under tension, muscle damage, and metabolic stress—key factors in muscle growth.
For Strength: Faster tempos can be used with heavier loads, especially during the concentric (lifting) phase. Focusing on explosive movements and minimal pause times will develop power and increase your ability to lift heavier weights.
For Power and Performance: Explosive and fast rep speeds with lighter to moderate weights can help increase power output and improve athletic performance, as seen in training for sports or Olympic lifts.

Conclusion

Rep speed is a key component of your overall training program. By adjusting the speed of your reps, you can manipulate the time under tension, muscle activation, and metabolic stress, all of which play a role in hypertrophy and muscle growth. Slower, controlled rep speeds are more effective for hypertrophy, while faster rep speeds with heavier loads are better suited for strength and power development.

If you’re not already paying attention to your tempo, it may be time to experiment and see how adjusting rep speed can take your training to the next level!

Optimize Your body with Personal Training:

Ready to enhance your training programs with grip strength exercises? Contact us today to schedule a consultation with John Turk, San Diego’s top personal trainer for aging professionals wanting to get their body back. Whatever your fitness goals are, we’ll create a customized plan that works for you.

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

Partial Reps vs Full Reps vs Constant Tension: Which builds more muscle

Dec 22 2024

When it comes to building muscle, the debate between different training techniques often boils down to a few core principles: range of motion (ROM), the number of repetitions, and time under tension (TUT). Among these, three popular movement forms frequently come up in discussions: full range of motion (ROM), partial reps, and constant tension. While each has its merits, they each offer distinct benefits and target muscle growth in different ways.

To understand which of these techniques is best for building muscle, it’s essential to dive into how muscle hypertrophy works and how each of these movement forms interacts with the physiological mechanisms responsible for muscle growth.

The Science of Muscle Growth

Muscle hypertrophy, the process of increasing muscle size, is primarily driven by three key factors:

Mechanical Tension: The force placed on a muscle during lifting.
Metabolic Stress: The accumulation of metabolites like lactate that causes “the pump.”
Muscle Damage: Microscopic tears in muscle fibers that rebuild and grow larger.

When designing a workout routine for muscle growth, these factors must be carefully manipulated. Let’s now look at how full range of motion, partial reps, and constant tension contribute to hypertrophy.

Full Range of Motion (ROM)

What is it?

A full range of motion refers to performing an exercise through the complete arc of movement, from the starting position to the end position. For example, in a barbell squat, this would mean descending all the way to parallel or lower, and in a bicep curl, it would mean extending the arms fully and bringing the barbell or dumbbell all the way to the shoulders.

How does it build muscle?

Performing exercises with a full ROM is generally considered the most effective for maximizing muscle hypertrophy for several reasons:

Greater Muscle Fiber Activation: A full ROM ensures that a muscle is under tension for a longer period and through more of its length. This tends to recruit a greater number of muscle fibers, especially the deeper or less activated fibers, leading to more comprehensive development.
Joint Health and Flexibility: Full ROM exercises often help maintain joint mobility and flexibility, as they encourage the muscles to work through their natural range.
Progressive Overload Potential: With full ROM, it’s easier to progressively increase load and challenge the muscle through every stage of the movement.

Limitations

While full ROM exercises are optimal for overall hypertrophy, they may not always be the most efficient choice for certain exercises or muscle groups. For example, exercises like squats, deadlifts, or overhead presses might require complex coordination or can be technically challenging when performed with maximal depth.

Partial Reps

What is it?

Partial reps involve performing only a portion of the full range of motion during an exercise. For example, in a squat, instead of going all the way down, you might stop at the halfway point. Partial reps can be used at either the top, middle, or bottom portion of a lift, depending on the goal.

How do partial reps build muscle?

Partial reps are often used to target specific portions of a muscle’s range, increase time under tension, and overload the muscle in a specific phase of movement. Here’s how they contribute to muscle growth:

Increased Focus on Weak Points: By performing partial reps, you can emphasize and overload a specific part of the movement where you may be weakest. For instance, if you’re strong at the top of a squat but struggle with the bottom half, partial squats in the lower range can help you build strength and muscle in that area.
Higher Intensity: Partial reps can be useful for training with heavier loads than you could manage with full ROM. This can lead to increased mechanical tension and potentially greater hypertrophy for certain exercises.
Overload Without Fatigue: By focusing on partial ranges, you can accumulate more total reps or sets, leading to increased volume without excessive fatigue from full-range lifts.

Limitations

While partial reps are excellent for strength training and for addressing weak points, they can limit overall muscle development. They don’t activate the muscle fibers as comprehensively as full ROM exercises, and the time under tension is often reduced. As a result, hypertrophy may be less pronounced when compared to full ROM training for most muscle groups.

Constant Tension

What is it?

Constant tension refers to maintaining tension on the muscle throughout the entire movement, without allowing the muscle to fully relax at any point. This can be applied to both full ROM and partial rep movements. For example, in a bicep curl, rather than letting the arms fully extend at the bottom (where there’s little tension), the goal is to keep the biceps engaged throughout the entire movement.

How does constant tension build muscle?

Maintaining constant tension on a muscle has several benefits that contribute to hypertrophy:

Higher Time Under Tension (TUT): Keeping the muscle under constant tension for longer periods encourages metabolic stress, which is one of the key drivers of muscle growth. The longer a muscle is under load, the more it accumulates metabolites like lactate, which contribute to muscle fiber recruitment and growth.
Enhanced Pump: Constant tension increases the “muscle pump” sensation, which can lead to more blood flow to the muscle and an increase in cell swelling, both of which are associated with hypertrophy.
Improved Mind-Muscle Connection: By focusing on tension and control throughout the entire movement, you improve your mind-muscle connection, which helps to target the muscle more efficiently and stimulate growth.

Limitations

While constant tension is great for hypertrophy, it can be difficult to maintain on compound movements that involve multiple joints. For example, during deadlifts or squats, maintaining constant tension throughout the entire movement requires a lot of focus and may interfere with the efficiency of the lift. It’s also mentally taxing to maintain tension for extended periods, especially for larger muscle groups.

Comparing the Three Techniques

Technique	Pros	Cons	Best For
Full Range of Motion	Comprehensive muscle activation, increased flexibility, better joint health, progressive overload	May be challenging for weak points, may require more coordination	Overall hypertrophy, joint health
Partial Reps	Can overload weak points, higher intensity, improved strength in specific ranges	Reduced muscle fiber activation, lower overall hypertrophy	Strength training, addressing weak points
Constant Tension	Increases time under tension, better mind-muscle connection, greater metabolic stress	Can be difficult to maintain on compound movements, mentally taxing	Hypertrophy, pump-focused workouts

Which Is Best for Building Muscle?

The best approach for building muscle isn’t necessarily a choice between full range of motion, partial reps, or constant tension—it’s about combining these techniques to maximize all three hypertrophy mechanisms (tension, metabolic stress, and muscle damage).

For Overall Hypertrophy: Full ROM exercises should be the foundation of your routine, as they ensure the most comprehensive muscle activation and joint health. Incorporating constant tension (where appropriate) can enhance metabolic stress and further stimulate growth.
For Strength and Weak Points: If you’re looking to address a weak point in your range of motion or push past a plateau, partial reps can be a valuable addition. They allow you to overload a muscle in specific positions that may otherwise be limiting.
For Pump and Metabolic Stress: To really emphasize metabolic stress and muscle “pumps,” adding constant tension into your training can be very effective. It increases the time under tension and enhances the feeling of fullness in the muscle.

Conclusion

There’s no one-size-fits-all answer when it comes to building muscle. While full ROM exercises are generally considered the most effective for overall hypertrophy, partial reps and constant tension also have important roles to play. By combining all three techniques—using full ROM for the majority of your lifts, partial reps to target weak points or specific ranges, and constant tension for additional metabolic stress—you can create a balanced, effective training program that maximizes muscle growth.

Optimize Your body with Personal Training:

Call 858-877-1370

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Deep Squats (Butt Wink) vs. 90-Degree Squats: Which Is Best for Your Clients?

Dec 15 2024

Squats are one of the most foundational exercises in strength training. They target key muscles in the lower body, improve functional mobility, and boost athletic performance. But as a personal trainer, you’ll encounter different types of squats that clients may prefer or need to focus on, namely deep squats (butt wink) and 90-degree squats. Understanding the key differences between these squat variations can help you guide your clients toward the best option for their goals, experience level, and physical condition.

What Is a Deep Squat?

A deep squat (sometimes called a full squat) is where the hips drop below the level of the knees. The thighs go well past parallel to the ground, and in the deepest position, the hips may be lower than the knees, with the glutes closer to or even below the knees. The deep squat challenges the body’s full range of motion, particularly engaging the glutes and hamstrings.

A key thing to watch for with deep squats is the “butt wink”—when the pelvis tilts posteriorly (backward) as the squat reaches its lowest point, causing the lower back to round. While some degree of rounding is normal, excessive butt wink can put undue stress on the lumbar spine, potentially leading to injury.

Benefits of Deep Squats

Full Range of Motion: Deep squats engage a wider range of muscles, including the glutes, hamstrings, and quads. This is especially valuable for clients seeking functional mobility and strength.
Glute Activation: The deeper the squat, the more the glutes are recruited, making it an excellent exercise for glute strength and hypertrophy (muscle growth).
Improved Flexibility and Mobility: Consistently performing deep squats can help improve flexibility in the hips, ankles, and lower back, key areas often limited in many clients.
Functional Movement: Deep squats mimic real-world movements requiring full hip and knee flexion, making them excellent for clients seeking to improve everyday movement and athletic performance.

Drawbacks of Deep Squats

Butt Wink Risk: If a client lacks sufficient hip, ankle, or lower back mobility, they may experience excessive “butt wink,” which places strain on the lower back. Be cautious of clients with a history of back issues.
Flexibility Requirements: Deep squats demand a high degree of flexibility and mobility. Clients with tight hips or ankles may struggle to perform the movement correctly.
Not Always Necessary: For clients focused on strength training for sports or powerlifting, a deeper squat may not be necessary. Parallel or 90-degree squats can often deliver the results they need with less risk.

What Is a 90-Degree Squat?

A 90-degree squat, also known as a parallel squat, is a variation where the thighs are parallel to the floor or slightly below, but the hips don’t drop past the knees. In this position, the knees bend to about 90 degrees, and the pelvis remains in a more neutral position compared to a deep squat.

Unlike the deep squat, the 90-degree squat reduces the potential for lower back rounding or “butt wink.” It’s an excellent option for those who may not yet have the mobility to go deeper or for clients who are new to squatting.

Benefits of 90-Degree Squats

Joint Safety: The 90-degree squat is considered safer for the lower back and knees, particularly for clients who may have limited mobility or those just starting strength training.
Strength and Muscle Focus: This squat variation still targets key lower-body muscles like the quads, hamstrings, and glutes effectively, but with less stress on the body, making it great for hypertrophy (muscle-building) without the risk of improper form.
Easier for Beginners: Because it doesn’t require as much hip and ankle mobility, the 90-degree squat is a great starting point for beginners, helping them master squat technique before progressing to deeper ranges of motion.
Reduced Risk of Injury: With less extreme flexion and a more neutral spine position, the 90-degree squat poses a lower risk of injury—especially in clients with less-than-optimal flexibility or strength.

Drawbacks of 90-Degree Squats

Less Glute Activation: The 90-degree squat places less emphasis on the glutes compared to deeper squats, especially in the lower portion of the movement.
Limited Range of Motion: While effective, the shallower depth means that fewer muscle fibers are recruited overall. Clients looking to develop maximum mobility or full-body strength may benefit from incorporating deeper squats.
Not Always Functional: The 90-degree squat doesn’t always mimic the full range of motion required in athletic activities, where deeper knee and hip flexion is needed.

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

As a personal trainer, the choice between deep squats and 90-degree squats should be based on your client’s goals, fitness level, and current mobility.

For Strength and Powerlifters

90-Degree Squats: Competitive powerlifters typically perform squats to at least parallel for optimal leverage and joint safety. Since deep squats place more strain on the body, they are usually reserved for accessory movements or mobility work in powerlifting programs.
Deep Squats: Can be beneficial for accessory training and mobility development, but not always necessary for strength-focused athletes.

For Athletes and Functional Training

Deep Squats: Athletes often benefit from deep squats, as they mirror the functional movements required in many sports—where full hip and knee flexion come into play. Deep squats also help improve joint mobility and overall athletic performance.
90-Degree Squats: Still useful, but may not fully simulate the range of motion needed for many athletic movements. They can be a good option for building strength in the quadriceps and hamstrings, especially in those with limited mobility.

For Muscle Building (Hypertrophy)

Deep Squats: Ideal for targeting the glutes, quads, and hamstrings. The greater range of motion allows for optimal muscle recruitment and is key for those focused on building mass in the lower body.
90-Degree Squats: Still effective for muscle growth, but may place less emphasis on the glutes, particularly in the lower portion of the movement. They are a great option for clients who are working on improving squat technique or building strength with a lower risk of injury.

For Injury Prevention and Safety

90-Degree Squats: Excellent for clients with limited mobility or those new to training. The 90-degree squat is safer for the lower back and knees, making it a good choice for those who are concerned about joint health or have a history of injury.
Deep Squats: If a client lacks the necessary flexibility or technique, deep squats can increase the risk of injury—especially if the “butt wink” causes unnecessary lumbar strain. It’s essential to assess their mobility and gradually build up to deeper squats over time.

For Beginners

90-Degree Squats: Perfect for beginners who need to focus on form and build foundational strength. It’s easier for most clients to execute without the risk of mobility restrictions.
Deep Squats: More challenging for beginners and those with limited flexibility. Focus on improving hip, ankle, and lower back mobility before progressing to deeper squats.

Conclusion: Making the Right Choice for Your Clients

Both deep squats and 90-degree squats have their place in a well-rounded training program. The decision of which to prioritize depends on the client’s individual goals, experience level, and mobility.

Deep squats are ideal for clients seeking full-body activation, improved flexibility, and functional strength. They’re great for athletes, muscle growth, and mobility, but require good mobility and proper technique.
90-degree squats are safer and more accessible, especially for clients with mobility limitations, beginners, or those focused on strength training without the risk of injury.

In many cases, a combination of both squat variations will provide the best results, incorporating the benefits of both while minimizing the risk of injury. As a personal trainer, it’s important to assess each client individually, adjusting squat depth and technique based on their unique needs and progress.

Optimize Your body with Personal Training:

Call 858-877-1370

Visit us at www.PersonalTrainerSanDiego.com to Get Started

The Growing Popularity of Pickleball in San Diego

Common Pickleball Injuries

Injury Statistics for Pickleball Players

Risk Factors for Pickleball Injuries

Injury Prevention Tips for Pickleball Players

Conclusion: Stay Safe and Enjoy Pickleball in San Diego

What is Rep Speed?

How Rep Speed Affects Hypertrophy (Muscle Growth)

1. Time Under Tension (TUT)

2. Eccentric Control

3. Strength vs. Hypertrophy Focus

Key Rep Speeds for Hypertrophy

How Rep Speed Affects Strength Training

The Bottom Line: Rep Speed and Training Goals

Conclusion

The Science of Muscle Growth

Full Range of Motion (ROM)

What is it?

How does it build muscle?

Limitations

Partial Reps

What is it?

How do partial reps build muscle?

Limitations

Constant Tension

What is it?

How does constant tension build muscle?

Limitations

Comparing the Three Techniques

Which Is Best for Building Muscle?

Conclusion

What Is a Deep Squat?

Benefits of Deep Squats

Drawbacks of Deep Squats

What Is a 90-Degree Squat?

Benefits of 90-Degree Squats

Drawbacks of 90-Degree Squats

Deep Squats vs. 90-Degree Squats: Which Should You Recommend to Clients?

For Strength and Powerlifters

For Athletes and Functional Training

For Muscle Building (Hypertrophy)

For Injury Prevention and Safety

For Beginners

Conclusion: Making the Right Choice for Your Clients

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