The speed of a squat and how to hit the whole hard without losing form/tightness

[grand666]

Hi guys,

I saw on a form check that one of the coaches suggested to a lifter to "hit the hole hard" to use the rebound.

Today I failed my squats at 5,4,3 @ 335lbs. My sets are usually kinda slow. So now I'm wondering if "hitting the hole hard" can help me to rebound out of the bottom?

Exaclty how fast can you decend but still control the movement? I sort of tried it on my last set but my problem now is as soon as I rebound out of the hole and my muscles take over to bring me up, I slow down very very much. Today almost to the point where the bar was barely moving.

I got scared and didn't dare another rep. Yes I know I'm a pussy but I""m not in a cage. Don't ask it's a smith with catch bars on the front (cheap gym at work).

Oh and before I forget, I changed the bar position to a tad higher and I think I found the right spot. It doesn't move down anymore and I don't use my arms to push against it. But I"m more upright now as opposed to how I usually squat. It's not high bar don't worry. So now I also want to know how far can you safely lean over? When the bar was too low I was more bent over but now it feels weird.

Thanks guys.

[Marine]

Hi guys,

I saw on a form check that one of the coaches suggested to a lifter to "hit the hole hard" to use the rebound.

Today I failed my squats at 5,4,3 @ 335lbs. My sets are usually kinda slow. So now I'm wondering if "hitting the hole hard" can help me to rebound out of the bottom?

Exaclty how fast can you decend but still control the movement? I sort of tried it on my last set but my problem now is as soon as I rebound out of the hole and my muscles take over to bring me up, I slow down very very much. Today almost to the point where the bar was barely moving.

I got scared and didn't dare another rep. Yes I know I'm a pussy but I""m not in a cage. Don't ask it's a smith with catch bars on the front (cheap gym at work).

Oh and before I forget, I changed the bar position to a tad higher and I think I found the right spot. It doesn't move down anymore and I don't use my arms to push against it. But I"m more upright now as opposed to how I usually squat. It's not high bar don't worry. So now I also want to know how far can you safely lean over? When the bar was too low I was more bent over but now it feels weird.

Thanks guys.

YOU FAILE BECAUSE THE WEIGHT WAS TOO HEAVY FOR YOU.........

YOU CNA ONLY DO 5, 4, 3 reps with it. IT"S TOO HEAVY MORON....

BOUNCING AIN'T GONNA SAVE YOU NOOB

GO evault that shit or put a elevator under your ass....

NOOB DID YOU KNOW THAT WHEN THE WEIGHT IS TOO HEAVY YOU DON'T LIFT IT?

[OCG]

Exaclty how fast can you decend but still control the movement?

Well, so long as you can keep tight, it's not too fast. If you have to lose tightness to move that fast, it's too fast. Think more about hitting depth, then exploding out of the hole as quick as possible.

As far as leaning over, don't worry about it, don't think about it. So long as the bar is over midfoot, it's fine. I'd worry more about how far your knees are travelling fowards and how much your hips are travelling back. If both of those things are fine, then don't worry too much about them either. You have a camera yeah? If not get one and use it.

[Kregna]

I was also wondering this many months ago. I was divebombing my squats and people said not to, though they didn't feel bad. Anyway, when the weight got heavier (ilke 5RMs rather than sets of 5) I found myself naturally slowing down the descent

[JM3]

I love hitting the hole hard. I just "ride" weight down and then do the work (maintaing tension in spine)however;this didn't work yesterday as I was trying to progress after a layoff,..I lost extension and almost bailed. I basically gave myself the same lecture marine gave you.

I'm working on faster eccentric on dead and faster in the hole on squat. Feels good and I cue myself to move more quickly when I'm scared of the weight. (and it doesn't work- which means I'm not that fast- but also not wasting energy on fear)

I empathize with what a pain in the ass trying to accomplish this on a smith machine must be,

[Kenny Croxdale]

Hi guys,

I saw on a form check that one of the coaches suggested to a lifter to "hit the hole hard" to use the rebound.

Rebounding Out of The Hole

The rebound out of the hole creates a stretch reflex. The stretch reflex is somewhat like stretching a rubber band. It pops back with more power and force.

Pre-Loading The Stretch Reflex

The key is to provide the right amount of load to elicit the stretch reflex.

If you overload it, the stretch reflex shut down.

If you don't load it enough, you don't elicit the stretch reflex.

Force = Mass X Acceleration

When squatting with heavy loads if you drop too quickly you overload the stretch reflex.

Heavy Squat Stretch Reflex Loading Protocol

1) Ride the brakes on the way down through most of the lift.

This allows you to minimize the amount of reversal force you need in coming out of the hole.

2) Once your about 2 inches from the hole, allow the bar to accelerate prior to rebounding out of the hole.

This elicits the stretch reflex. The stretch reflex insures you produce more power and force in coming out of the hole.

Training Load Vary

That means when using lighter load, more eccentric speed can and should be used. Plyometrics are a good example of that.

Kenny Croxdale

[Corrie]

Rebounding Out of The Hole

The rebound out of the hole creates a stretch reflex. The stretch reflex is somewhat like stretching a rubber band. It pops back with more power and force.

Pre-Loading The Stretch Reflex

The key is to provide the right amount of load to elicit the stretch reflex.

If you overload it, the stretch reflex shut down.

If you don't load it enough, you don't elicit the stretch reflex.

Force = Mass X Acceleration

When squatting with heavy loads if you drop too quickly you overload the stretch reflex.

Heavy Squat Stretch Reflex Loading Protocol

1) Ride the brakes on the way down through most of the lift.

This allows you to minimize the amount of reversal force you need in coming out of the hole.

2) Once your about 2 inches from the hole, allow the bar to accelerate prior to rebounding out of the hole.

This elicits the stretch reflex. The stretch reflex insures you produce more power and force in coming out of the hole.

Training Load Vary

That means when using lighter load, more eccentric speed can and should be used. Plyometrics are a good example of that.

Kenny Croxdale

I think I naturally do the little acceleration before the bounce. I was wondering if it was me getting loose but maybe it's just my body naturally taking advantage of the bounce.

Anyways, I'm being pedantic but would it be more accurate to say that the "stretch reflex creates the rebound out of the hole" rather than saying "the rebound creates the stretch reflex?"

[grand666]

Thanks guys. Especially Kenny man. Good write up. I think amongst all other things I have to focus on I'll try this next time. Sounds like a lot of coordination and timing to hit it exactly at the right time.

So with my problem where I bounce and then once my muscles take over to bring me up I slow down tremendously, is it timing then that fucks me up or just the same old "The weight is heavy enough now and I'm starting to hit the wall?"

[Kenny Croxdale]

Anyways, I'm being pedantic but would it be more accurate to say that the "stretch reflex creates the rebound out of the hole" rather than saying "the rebound creates the stretch reflex?"

Being Pedantic

I misworded it.

You stated it correctly.

The "stretch reflex creates the rebound out of the hole",

Thanks for the correction.

Kenny Croxdale

[ecj]

Thanks guys. Especially Kenny man. Good write up. I think amongst all other things I have to focus on I'll try this next time. Sounds like a lot of coordination and timing to hit it exactly at the right time.

So with my problem where I bounce and then once my muscles take over to bring me up I slow down tremendously, is it timing then that fucks me up or just the same old "The weight is heavy enough now and I'm starting to hit the wall?"

You might want to play with your stance, too. I find that it's much easier to find the bottom and bounce off of it when I'm in a stance that keeps me tight). If I go too wide I just fall through parallel and end up almost ass-to-calves, because I have such short legs (6'1" and wear 32" pants).