Using Rebound In The Squat

[cog]

Is there a place for this Prae?Many people will say that using the rebound is dangerous,but our tendons and muscles are designed to work together...right?In the latest WSM comp,the Englishman did more reps in that squat round,but tore his quad around the eighth rep,some other guys paused and only got two or three.I know you quoted Meadows recently about jumping,but there is a study that I could dig up that claims a combo of squats and plyo will increase your power better than one or the other.Which should translate to a bigger squat.The jumpers call the rebound a reactive squat.Heresy? :)

[Praetorian]

Its what is known as the stretch reflex and yes its real and it helps...here is a bit written by Dave Tate.

Remember we are talking how to improve the squat ie squat more weight....not pure hypertrophy.

P


To start the squat, I want your hips to begin the motion, not the knees. When your knees bend first, the load is shifted downward; you need the load going backward. Remember, you want the bar to travel in a straight line. Keep pushing the hips back as you squat down. The key is to "sit back." Most people sit down on a toilet with better form than they squat because they have to sit back. As you sit back you want to feel tension in the hamstrings. Act like they're springs you're trying to compact before they rebound back. This will cause a great stretch reflex out of the bottom of the squat. An explosive start is another key to squatting maximal weights.

[cog]

But is this the source of many injuries?I read that the pause is safer.

[Praetorian]

Untrue...if anything I would see pausing as less safe...if it wasn't safe elite powerlifters would not be doing it for the last 50 years.

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[cog]

Untrue...if anything I would see pausing as less safe...if it wasn't safe elite powerlifters would not be doing it for the last 50 years.

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Ok,but powerlifters only go parallel.You and others talk about ass to grass squats.Typically with a safety squat bar I am going deep,varying between wide,slightly wider than shoulders,and narrow.I remember reading some trainer talking the loss of rebound training with box squats.Also,wouldn't ultimate rebound involve some leaning forward slightly at the bottom to pop out?

[Praetorian]

Where did you get the idea that PL only squat to parallel? In competition a legal squat is hip line below the top of the knee....but thats competition. In training PL squat various depths and a few of them a below parallel especially box squats on low boxes. They train this way to develop power in entire range...especially out of the hole. The wider your stance the more lean involved...and the more rebound you get.

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[cog]

I was a member for many years of a gym owned by an old time Pl who was obviously behind the times.He was dead set against going below mid line,he used to caution me against going deep and he would not allow any box squatting claiming it was dangerous.The most common image that comes to mind for most people concerning an explosive leg movement would be a basketball player going for a jump shot.It would appear that they slightly bend the knees to build tension before exploding up.What is your opinion of narrow stance box squatting ?

[cog]

Also,if one assumes a wide stance,and some lean,these seated wide stance good mornings that tex has advocated would appear to be quite valuable in building the strength and response patterns here.

[Praetorian]

Whomever the PL was he definitely was far behind the times. Most guys at EliteFTS and Westside will vary their squatting stances....the idea is to get strong in every area and not cause chronic injuries while doing that. Narrow stance box squatting shifts the emphasis more to the quads and less on the posterior core...ie hams and glutes. Medium to wide stance box squatting is ideal to build power.
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[Praetorian]

Good mornings are a fantastic exercise!

P