How to improve technique while increasing squat strength? Try squatting with a 3-1-0 tempo

From time to time we will publish an article or an interesting tip for you from Dr. Aaron Horschig, who is the author of The Squat Bible. Aaron's main focus is on physical therapy, strength and conditioning training. He has also been a competitive weightlifter in his life, so his goal is to combine a healthy, injury-free life with just very challenging strength training. He focuses on interesting training techniques and tweaks that can improve your training by 100%. At the same time, he can analyze movement pattern errors and decipher why athletes make these mistakes and how to get rid of or prevent them.

Thanks to Aaron's insights, his tips are highly valued and his advice is greatly appreciated by strength athletes. And one of those tips will be on the agenda today.

Aaron Horschig:

"Have you ever done squats with a set tempo? Today we're going to demonstrate the 3-1-0 tempo squat. The numbers mean that you'll lower for 3 seconds, pause for 1 second at the bottom, and lift very quickly (hence the 0 seconds).

Make sure to take a deep breath before you start the movement to keep your body position stable as you slowly lower into the squat. If you don't do this, you'll find that it will be much easier to lose control of the execution and even risk passing out.

Why to use them: Squats like these are a great way to improve technique and strength. The slow pace allows you to feel your balance and adjust your position when you feel yourself leaning too far or leaning to the side. The extended time under tension is also a great stimulus for developing strength."

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Have you trained tempo squats before? Today we’re going over this 3-1-0 tempo squat from @isabellavonweissenberg. The three different numbers stand for the 3 second eccentric lower, a full 1 second pause in the bottom followed by a fast concentric ascent (if you go as fast as you can it’s represented as a “0”). . Make sure you take a huge breath at the start before descending to keep your torso stability high before starting the slow descent. If you don’t, you’ll notice it’s much easier to lose control of the lift & even risk blacking out! . Why use them: Tempo squats can be a great way to improve technique quality & strength! The slow tempo allows you to feel for your balance point and to make adjustments if you feel you’re moving to far forward or to one side. Also the increased time under tension is a great stimulus for improving strength. . Shout out to @isabellavonweissenberg for being today’s athlete model!

Příspěvek sdílený Squat University (@squat_university), Zář 21, 2020 v 5:00 PDT