RTC Physical Performance Coach
Sport Performance Enhancement MSc
04/11/2022
Russell has been training with me for a year now and has seen great improvements in his mood, fitness, and overall wellbeing.
He always comes into the sessions with a smile on his face and leaves with a bigger one, even if I do work him hard 😅. Why not join Russell in accelerating your training progress? Book a session in on the app or contact me to organise a free taster trial session at
27/10/2022
Michelle has been smashing her goals in the gym. Always giving 110% becoming the best version of herself.
Why don’t you join Michelle by booking in a session with me at
DM for more info
06/10/2022
Don’t forget to join PT Rachel for her Introduction to Back Squat Workshop tomorrow at 9.30am 🏋🏾♂️
Meet on the gym floor, near Blaze - no need to book. RJTPerformance
A quick run through of the back squat technique.
-Firstly, ensure the bar just below shoulder height
-Evenly spread hand position in a close grip
-Safety bars set up so they can catch the bar just below our lowest position
-Always walk into the bar (don’t reverse)
-Feet hip width apart
-Bar sitting on the ledge of the scapula (squeeze the shoulder blades together)
-Stand up, step back
-Take a deep breath in, engage the core
-Sit down until the hip passes below the knee to ensure the femur reaches parallel to the ground
-Knees follow the direction of the toes (knees out)
-Stand up pushing weight towards heels of the feet (don’t tip toe) finishing in the start position
If you’re ready to commit to reaching your goals you can find me on the gym floor at or book a session in via the app 🥰
06/12/2021
How low do you go?
Squat depth divides opinions throughout the fitness industry. Depending on the long-term goal there are positives for both sides. Those who favour one or the other argue their opinion passionately.
The full squat requires the participants hip to break parallel. Depending on individual differences, deep squats have a knee angle between 40 and 50 degrees, parallel 60 and 70 degrees, and half squat 80 to 100 degrees (Hartmann et al., 2012).
Performing at full squat allows for improvements throughout the full range of movement, ensuring focus at the bottom of the movement which is often forgotten. This strength can transfer to greater neuromuscular and functional ability, such as jump height and sprint performance (Pallares et al., 2019).
However, when looking to improve athletes with high training loads there is an argument that partial squats may be effective. With the half squat participants may replicate movements that are repeated during performance (Drinkwater et al., 2012). For example, the downwards motion of a jump for a header or the knee angle utilised when performing a sprint. With the ability to lift heavier with the partial squat this may give the athlete greater strength gains relevant to their performance.
Personally, I have been trying out implementing the best of both worlds. Starting with lighter weights, emphasising depth with a focus on correct technique throughout the full range of motion. Then adding on weight, going as deep as I can until failing at partial squat with the theory that I can add even more transferable strength for sports performance.
What are your thoughts on squat depth?