Weiss, L., Fry, A., Wood, L., & Melton, C. (1998). Comparative effects of deep versus shallow periodized squat training by novice lifters. Medicine and Science in Sports and Exercise, 30(5), Supplement abstract 942.

Ss (M = 10; F = 8) completed periodized machine-based heavy-resistance training to determine if manipulating range of motion would have an effect on strength and power adaptations. Three groups were formed: a) deep squats that required the tops of the thighs to be parallel to the floor, b) shallow squats that were half the depth of the deep squats, and c) controls that did not participate in strength or power training. Training occurred three times per week for eight weeks.

Two forms of vertical jump were not improved by either form of training. The deep squat group was the only group to improve 1 RM shallow-squat strength.

It was concluded that training protocols were specific in their effects. Deep squats appear to elicit the best improvements for both shallow and deep squatting performance. Mahcine-based, periodized squat training does not enhance velocity-controlled squatting force and power or vertical jumping performance.

Implication. Machine trained squats do not transfer effects to other forms of performance. Strength gains are particularly specific.

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