# Full Squat Guide (From 1990s Chicago Bulls to Tom Platz, w/ My Team’s Regimen in Description!)

Source: https://www.youtube.com/watch?v=UllcsCz7IXQ
Recap page: https://rapidrecap.app/video/UllcsCz7IXQ
Generated: 2025-11-21T13:36:20.307+00:00

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## Quick Overview

The video compiles ten examples of elite athletes and historical figures who achieved high levels of performance while squatting to full depth, arguing that deep squats are safe and beneficial, culminating in the presenter offering his own free in-season basketball strength regimen focusing on small, manageable doses of strength work.

**Key Points:**
- The video highlights ten examples of elite athletes and historical figures known for their deep squatting ability, starting with Al Vermeil and the 1990s Chicago Bulls (0:00).
- Alan Bishop and the 2020s University of Houston Men's Basketball team are shown achieving six straight Sweet 16 appearances while performing full squats (0:20).
- Olympic gold medalist high jumper Stefan Holm demonstrated that deep squatting can extend an athletic career beyond the 40s without injury (0:34).
- Bodybuilding legend Tom Platz, still teaching squat seminars in his 70s, exemplifies the mobility required for full squats (0:50).
- A study cited by Menno Henselmans supports that full squats, with knees over toes, cause less joint pain and are safer than half squats (0:59).
- The presenter demonstrates a 'Full Squat Helper' technique using a slanted board to elevate the heels, counterbalancing the weight (like a kettlebell) to encourage deeper squatting without compromising the lower back (1:44, 3:07).
- The video concludes by offering a free in-season basketball strength regimen that focuses on small doses of strength work to prevent soreness and maximize quality (6:20).

![Screenshot at 0:00: The video opens by juxtaposing a grainy historical clip of a 1990s Chicago Bulls player squatting deeply alongside the presenter demonstrating a similar deep squat position in his home gym, establishing the theme of elite-level full squat performance.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-00-00.png)

**Context:** This video serves as a compilation and argument for the efficacy and safety of performing full-depth squats, using examples from professional sports history and recent scientific studies. The presenter references figures like Al Vermeil's work with the 1990s Chicago Bulls and the legendary bodybuilder Tom Platz, contrasting their deep squatting proficiency with common training misconceptions, particularly those rooted in fear of deep squats or partial range of motion training.

## Detailed Analysis

The video presents a list of ten examples illustrating successful athletes and trainers who utilized deep squatting, countering the notion that partial squats are safer or superior. It begins by referencing Al Vermeil and the 1990s Chicago Bulls, who performed full squats with their strength coach Dick Vermeil, brother of famous NFL coach Al Vermeil (0:00-0:19). Next, it features Alan Bishop and the 2020s University of Houston Men's Basketball team, noting their six straight Sweet 16 appearances were achieved while squatting fully (0:20-0:32). The presenter then points to Stefan Holm, an Olympic gold medalist high jumper, whose long career into his 40s without injury suggests deep squats do not inherently harm longevity (0:34-0:49). Tom Platz, who taught squat seminars well into his 70s, is shown as an icon of full squat mobility (0:50-0:58). The video incorporates scientific evidence, citing a study by Menno Henselmans which reveals that full squats with knees over toes actually reduce pain and are safer than half squats (0:59-1:38). The presenter then demonstrates a 'Full Squat Helper' setup (6/10), using a slanted board (like an ATG Squat Wedge) under the heels, often counterbalanced with a kettlebell in front, to facilitate deeper mobility and strengthen the full range of motion (1:39-3:06). He contrasts this with the historical example of Hackenschmidt, who could jump over chairs in his mid-80s, attributing this capability to his full range of motion (3:07-3:34). In the 'How I'd Have Coached Myself' section (8/10), the presenter shows how he would implement a foundation of deep squats, using a barbell or kettlebell, emphasizing that even without plates, the form is crucial (3:58-4:38). Finally, the video offers a free in-season basketball strength regimen (10/10), suggesting that maintaining strength via small, manageable doses prevents excessive soreness and energy depletion during the season (6:19-6:57).

### Historical Examples of Deep Squatting

- Al Vermeil & 1990s Bulls full squatting
- Alan Bishop & U Houston 6 straight Sweet 16s with full squats
- Stefan Holm's long career attributed to deep squatting
- Tom Platz teaching squats into his 70s

### Scientific Support for Full Depth

- Study reveals full squats with knees over toes reduce joint pain and are safer than half squats
- Fear of full squats is an understandable mistake based on outdated textbook advice

### Full Squat Helper Technique (DIY)

- Use a heel elevation ramp (like a wooden slant or ATG wedge) to improve ankle dorsiflexion
- Counterbalance the weight (e.g., with a kettlebell held in front) to maintain upright posture and encourage depth
- This allows athletes to safely find a level of mobility that is suitable for their demands

### Coaching Retrospective

- Presenter states he would use deep squats as the foundation for high school athletes, emphasizing strength building and protection around the knees
- He would use lighter weights (bar/plates/kettlebell) to establish proper form before increasing load

### Free In-Season Regimen Offer

- The final point offers a free in-season basketball strength regimen focusing on small, controlled doses of strength work to maintain gains without causing excessive fatigue or soreness.

![Screenshot at 0:00: The opening visual comparison between a 1990s Chicago Bulls player squatting and the presenter squatting, setting the theme of historical elite squat depth.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-00-00.png)
![Screenshot at 0:50: Tom Platz, the legendary bodybuilder, performing a deep squat with his hands in prayer, illustrating extreme ankle mobility maintained into his 70s.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-00-50.png)
![Screenshot at 1:00: On-screen text highlighting the study's finding: 'Full squats with knees over toes reduce pain, study finds', directly addressing common safety concerns.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-01-00.png)
![Screenshot at 1:44: The presenter demonstrating his DIY 'Full Squat Helper' setup using a wooden plank to elevate his heels while in the bottom of a squat, emphasizing mobility assistance.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-01-44.png)
![Screenshot at 6:20: The final segment showing the presenter standing next to the squat rack, promoting his free in-season basketball strength regimen, with the full gym setup visible.](https://ss.rapidrecap.app/screens/UllcsCz7IXQ/00-06-20.png)