Eleiko Powerlifting Plates, Bars and Collars - Official USA Distributor

How Fast To Descend When Squatting?

Submitted by jon on December 27, 2007 - 9:03am.

A PowerliftingUK poster wonders how to decide how fast he should be descending when he squats. Will the answer change depending on whether it's raw or geared squatting and what type of gear he uses?

Advice:

i had this debate with someone aka HANLEY (lol). when he squats raw he decends quicker than in a suit. pretty much like an oly lifter (he does his raw squats close stance). he does this to create a rebound out of the hole (hernia-city i say) but i can see why that makes sense...

however when using the likes of knee wraps or a single ply poly squat suit, i would be incline to drop a little bit quicker than normal as it loads the spring on the suit more so.

Perhaps dropping quicker both ways for a shoulder width stance (or slightly wider) is good.

but if you are a wide stance squatter i would say no. especially in multi-ply, from what i understand the idea is that there is more stopping power in canvas (not sure bout the boss suits or not), so the lifter will decend in a manner to hit depth and stop there and straight back up. as opposed to the IPF lifters who sort of rebound out of the hole (brian siders inc.)

BUT i would NEVER tell anyone to dive bomb a squat - this can throw your form off altogether and/or be a cause for disaster - the squat must be controlled. all the IPF lifters you see have years of practise

i think you will need to find out what you feel confortable with and pracyice at what you feel suits you.

I have been taught that for strength/power, we should aim for fast as possible eccentric and concentric phases of the movement. Only BB's aim for slow controlled eccentric phase of the movement. The equipment will slow you down so lower as fast as possible within control.

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Submitted by Michael on December 27, 2007 - 4:09pm. » quote

I think you should pace yourself, and dont go too fast or slow.

Too fast and you risk injury and control.

Too slow and you waste energy.

Now that's in competition; you should go slow in the gym b/c going fast won't really give you any benifits.

Submitted by mike mcdaniel (not verified) on December 27, 2007 - 4:32pm. » quote

It's individualized based on a long string of variables (weak vs. strong areas, limb/torso lengths, hand and elbow position, stance width, foot angle, how high or low the bar is carried, inuries, training time, available help of a variety of types, fast versus slow twitch fibers, etc.) and yep, including allowances for geared or not and what type gear if geared. What we coach in our gym is to carry as much speed as possible as long as it doesn't compromise position or tightness in the hole, doesn't result in compromise of your optimum position for recovery/ascent, and doesn't negatively affect any pre-existing physical condition.

mike mcd
apf12766/wpc441

Submitted by T.Johnson on December 28, 2007 - 11:41pm. » quote

I agree with Mike Mcdaniel on all of the things he said but would add that an increase in flexibility will always help no matter who you are. Too many lifters avoid this aspect and then can't understand why it's so hard for them to hit depth. I'm 285lbs and can almost do a full split and I've never "knock on wood" had an injury in the squat no matter the speed. Give it a try. Everyone have a great New Years.

Submitted by Mikelard (not verified) on April 23, 2008 - 11:32am. » quote

As an olympic lifter, i doo squats totally raw..... i would suggest an OLy stance (always worked for me (well last year)), width, and descent at a moderate pace, and maybe slight acceleration. At the bottom, reasonably below paralell try not to "Bounce" out of the bottom because You'll be trapped at the middle and loose form, instead think of it as driving explosively out, keeping a good slight back arch and straight at the top throughout Your squat.

Look at Pyrros Dimas, excellent form... and squatting raw more than any Powerlifter in the 82.5 kg class, with a raw 335 kg.