When we squat, we like to do so as effectively and efficiently as possible, and to do that, we utilize something called the stretch reflex, or the bounce, to come up out of the bottom of the hole. A stretch reflex is your body’s response to the stretching (i.e., lengthening) of your muscles - in this case, during the descent of the squat - and if you take advantage of it, it makes for a stronger squat.
For a new lifter, two common problems with the stretch reflex are that the lifter will either pause at the bottom of the squat or the lifter will descend too quickly. Pausing mutes the effect of the stretch reflex and makes the squat harder than it should be. On the other hand, descending too quickly means the lifter is going to have to deal with a lot of unnecessary downward momentum to turn the squat around, and this results in a loose, sloppy, and quite difficult turnaround at the bottom of the movement, and once again, the benefit of the stretch reflex is lost.
If you find yourself either pausing at the bottom of your squat or descending too quickly, try this - think “UP” all the way down. As soon as you start your descent, you think “up,” and you keep thinking “up” until you reach the bottom of the squat, at which point you immediately execute this “up” motion that you’ve been thinking about and preparing for throughout the entire descent.
It’s a simple cue, and it tends to correct both the “pausers” as well as the “dive-bombers.” If you fit either label, give it a try.
