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Anonymous
A SQUATZ thread. How rare.

When squatting, do you "dive-bomb"? That is, drop down fast, and use the stretch reflex to pop back up, or do you take your time and focus on building tension in your ass and hams for the pop?

I'm personally trying to teach myself not to dive-bomb, but to descend in a controlled manner.

Which is better?
>> Anonymous
First one is not only less effective but you could injure yourself much easier.
>> Anonymous
if you're moving fast in any workout, you're doing it wrong
>> Anonymous
if you can drop fast and catch the weight, you aren't carrying a heavy enough weight. That, and that instant bust of tension will TEAR YOUR MUSCLES TO PIECES. Really, you will hurt yourself so badly if you drop quickly
>> Anonymous
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>>342933
hard fail
>> Anonymous
>>342933
except pec-building you have to rep out
>> Anonymous
>>342933
man ive been messing up my cardio big time then, thanks for the tip
>> Anonymous
Some guys can divebomb. Shane Hamman used to divebomb with 900 pounds on his back and all he ever did was lift in the Olympics.

For what it's worth, the Russkies did a study on squat tempo and progression and found that tempo had no effect on strength. If you can reach proper depth, keep your back alignment and don't bounce out of the hole, there's no reason you shouldn't divebomb.

PROTIP: Most mis/fit/s won't be able to. Don't worry if you can't.
>> Anonymous
You shouldn't be divebombing or popping in any part of squatz. Best way to do is with back against wall, with soccer or basketball between your knees, and go slowly in all parts of the squat.

SAUCE: Multiple physical therapists after I royally messed up my knee.
>> Anonymous
Technically, won't doing it fast be better, as you would be training the burst strength of the muscles, which is far more useful than big but slow muscles?
>> Anonymous
>>343311
With the loads typically used in a bodybuilding/powerlifting style back squat (80%+ of 1RM), you won't be able to train strength speed or speed strength. It's a good coaching point to "explode" through the motion, though.

If you want to train speed, use lighter loads and train more explosive motions (westside-style dynamic squat, jump squat.) The honest truth is that beginning trainees are years from needing specific speed-strength work and, depending on goals, may NEVER need it.
>> Anonymous
constant tension down, explode up. That way you tear muscle fiber throughout the whole movement and develop some explosive power at the same time
>> Anonymous
>>343278
this post gets full approval

shane is such a stud. as wide as he is tall.

there should be noted that teh 'full squat' and dive bomb squat are teh same, the 'rippletoe squat' should NOT use this form

also, front squats are win and lend themselves quite well to this, as in the recovery portion of a full squat clean