Back Squat 8×2 with 3sec pause at the bottom
Today’s workout is something we have never done at CRAIC before. In the past we have never specified any speed of movement for any exercise, we just tell you how many sets and reps to do. Even though we don’t always tell you guys why we are doing something there is always a reason. I want you all to understand the why behind this particular workout even if you don’t make it in today.
A very common cue you will hear from all of us is to ‘bounce out of the hole’ when we are doing Back Squats, Front Squats, Cleans, Thrusters, and Wallballs. The goal here is fast turnover (change of direction) of the hips. By doing this you can generate a lot of power which can help you get through the usual ‘sticking point’ on a particular exercise a little easier. We also see this happening in kipping pullups, dips, and handstand pushups. The fast change of direction comes from something called the stretch shortening cycle (click the link for a more detailed explanation).
Anyways, that ‘bounce out of the hole’ can def help but what can also help is being stronger through that range of motion. By pausing at the bottom we are taking away any benefit that you are getting from the eccentric (lowering) phase of the movement. With this workout we want you to descend into the bottom of your squat and stop at full depth, your partner will count to 3 out loud, then stand up fast and repeat. 8 sets of 2. Seeing as we have never done this before figuring out weights will be tough for the majority of you so don’t be overly concerned with the numbers on the bar. Whats important is that you get exposed to that different stimulus. The weight lifted will likely be a lot lighter than what you are used to doing for 2 reps.
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