Speed Squats

[Rusd]

I was told that squatting should never be done in a piston action and full concentration with correct breathing is required. How is it that speed squats are exempt from this?

[Dastardly]

I see nothing wrong with the piston action, in fact it is very good when busting out reps.

You do not need such a strong valsava when using submaximal weights, and I think you can still be in full control of your breathing no matter how fast your squats are.

[Immortal_k]

I see nothing wrong with the piston action, in fact it is very good when busting out reps.

You do not need such a strong valsava when using submaximal weights, and I think you can still be in full control of your breathing no matter how fast your squats are.

I think it would depend in the level of experience a lifter has, I sometimes "piston-rep" 2-3 reps of my warmup sets with one breath just to get them over with faster.

[williamlexcrawford]

The general concensus is they need to be done fast, but only as fast as you can control the reps to look like your normal squat.

[Kenny Croxdale]

I was told that squatting should never be done in a piston action and full concentration with correct breathing is required. How is it that speed squats are exempt from this?

Speed Squats Misnomer

Speed squats are really "power squats" due to the weight training loads used, 40-60% of your 1 Repetition Max, 1RM.

"Piston Action" Squats

When using moderate loads of 40-60% of your 1RM, higher eccentric speed are effective at preloading the stretch reflex.

The stretch reflex creates a "rubber band" like effect enabling you to recoil back up with more power.

Research show that preloading the stretch reflex can elicit up to an 18% in concentric power. In other words, you will dive the weight up with much more force.

Heavy Loads

However, with loads of 85% plus of your 1RM, reseach shows the "piston action" is counter productive.

Force = Mass X Acceleration
(correction as per exter who noticed it)

Reseach show that when heavy loads are allowed to drop too quickly (eccentricly), the weight of the bar is magnified up to 149%.

300 lb Bench Press = 447 lbs

Thus, when a 300 lb bench press is allowed to eccentricly drop too quickly, the force of the bar is magnified to 447 lbs (300 X 149% = 447 lbs).

Squat Exemption

What exempts "Piston Action" Squats (bench press, deadlift, any exercise) is the training load.

You can use "Piston Action" movement with loads of 60% or less.

"Piston Action" movements with loads of 85% of 1RM create force that are impossible to deal with.

Kenny Croxdale

[Immortal_k]

Thanks for the info, Kenny.

[Rusd]

Thanks Kenny that was very helpful.

[Dave 321]

I had never even heard of 'piston action' before I read this thread.

[exter]

Mass = Force X Velocity

Mass = Force x Velocity ???

Newton would have shot himself up right away , lol

You certainly meant power right ?

[Kenny Croxdale]

Mass = Force x Velocity ???

Newton would have shot himself up right away , lol

You certainly meant power right ?

Whoops! Nice catch.

Force = Mass X Acceleration

Thanks...Kenny