Jinx Me wrote:
Sounds like that kid is basically using poor technique to get away with lifting more weight to satisfy his ego. If he really wanted to see results (strength and hypertrophy), he’d drop his weight and use his muscles, not gravity and momentum, to move the weight.
As for me, I mix it up - heavier weights to parallel, lighter weights below, different stances… 'Course it’s easy to mix it up when you squat several times a week. Now that I’m cutting back to once a week, I’m going for a happy medium - below parallel, though not exactly ATG, using as much weight as I can handle.
you can still make excellent size and strength gains by using your stretch reflex.
muscle fibres can be some serious activation when the weight is heavy and you generate a lot of explosiveness when bouncing out of the bottom of a motion.
you need to be careful, however… making a habit of bouncing will absolutely lead to injuries over time.
That’s a pretty bold statement and I would love to know what information you have, other than rhetorical or anecdotal, to back that up.
One of the biggest proponents of the RAW 5x5 squatting program lives half an hour away from me. I easily know 15 lifters that have been using this style of training and they all squat basically as described in the original post.
A couple of them are using in the range of 525-565, RAW 5x5’s, and have again, been training like this for years and in addition to being brutally strong, I have never heard them complain of knee pain.
Anytime somebody crawls out of the woodwork and starts telling people ,“that will hurt your knees, etc.” I have to call bullshit.
The biggest thing that leads to knee injury in people who squat is breaking their knees before they break their hips.
Certainly not coming down in a tight and controlled manner and opening their knees and achieving some rebound.
Hell, I have been front squatting like this for years, and have even done a Russian program where I front squatted 3X per week for 6 weeks like this, with no ill effects.
let me clarify, i’m not trying to say that bouncing is absolutely going to cause injury to the knees if done over time. sorry for phrasing it that way.
however, when people get dependent on the stretch reflex, i’ve often noticed that trainees ‘loosen’ up in the bottom of the exercise and don’t maintain proper stability in the hole.
that being said, if you’re ‘loose’ in the bottom of the squat you’re really placing all of the torque on the joints and not allowing the supporting musculature to stabilize the resitstance on the body. this often causes injuries over time.
same thing is true for those people who bounce out of bench, dips, military press, etc…
however, if stability is maintained throughout the ENTIRE exercise, and in the bottom of the exercise while ‘bouncing’ and using the stretch reflex, the risk factors for injuries are minimized big time.
i’ll be back in a bit… i’ll link some good sites on the mechanics of the squat.
btw, i personally always bounce out of the bottom with squats and front squats.
but i keep my glutes, hips, and abdominals tight when i squat. 99/100 guys who bounce just go loose at the bottom and pray that they ‘catch’ the lift on the way up.