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.
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