Insta-Evidence "Squat Speed" #3

Post by: @BroganSamuelWilliams

I can hear it now... "I hit the hole so fast bro to get more rebound." Yeah...okay bro 🤔🤷🏼‍♂️ Squat tempo has its own place in the pie of 'squatting' but ultimately what is the right answer? Slow?🤷🏼‍♂️Fast?🧐Dive bombing?💣 SQUAT FAST✅- more momentum, possible rebound & reflex (SR & SSC) which “can” potentiate into more weight lifted. (Bosco C, 1982)&(Groeber, 2019) SQUAT FAST❌- can cause more instability, lack of technical consistency & efficiency, harder to maintain bracing, possible higher injury factor.

SQUAT SLOW✅- more controlled, likely to have better technical efficiency + overall stability, easier to maintain correct breathing/bracing, proper muscular contraction & engagement, more tension/tightness throughout the setup/movement & less likely to cause injury. (Hargrove, 2010) SQUAT SLOW❌- can potentially take longer to train proprioception, minor loss of power through lack of possible momentum, rebound & stretch reflex.

MOVE QUICKLY BUT DON'T RUSH?✅ So, what about a 3rd option? One that incorporates the best of both worlds? A controlled yet confident quick squat that prioritizes breathing/bracing, torso rigidity, overall muscular tension, & engagement and setup stability while hitting the hole with confidence & speed through streamlined technique. MY TAKEAWAYS: ✅- The raw squat is MORE reliant on efficient breathing and bracing, stability & mechanical proficiency than a neurological reflex or a physiological muscular response to being stretched. ✅- However, the stretch reflex and the SSC [Stretch Shortening Cycle] is a physiological response that “can” be used when squatting. (Groeber, 2019) ✅- You can still maximize the minor force production properties of the Stretch Reflex/SSC and not sacrifice the other important factors above by eccentrically loading in a controlled but fast manner throughout your descent. ✅- Train your proprioceptive awareness & explode out of the hole, maintaining the best physical & mechanical positioning based on tension, tightness, & stability and maximise the Stretch Reflex/SSC without bouncing or using excessive amounts of momentum which provide too much risk.