3 Ways to Make Your Squat More Powerful

3 Ways to Make Your Squat More Powerful


  1. Centrifugal Squat


Eccentric contraction is often the most easily overlooked by everyone, which will cause you to lose more than 50% of training benefits. In the eccentric contraction phase, in order to brake or control the speed of the action, the muscles will stretch and produce tension.


From the perspective of sports biomechanics and sports physiology, the force generated by muscle eccentric contraction is greater than the centripetal contraction of the muscle, that is, the muscle can bear more weight during the eccentric stretch of the muscle. For muscle training, muscle stimulation will be more Because of this, the muscle damage during centrifugal elongation is more than during centripetal contraction. Control the muscle strength throughout the process, increase the benign damage to the muscles, rebuild the muscles more, and ultimately have better results in muscle training.


At the same time, the slow centrifugation phase helps you develop better motion control capabilities and make your squats more stable and solid.


  1. 1.5 Times Squat


As the name suggests, do a full squat and then another half squat, which helps increase TUT (the time the muscles are under tension) and allow your muscles to grow better.


  1. HBT Hanging Squat


Hanging the bar or kettlebell on the barbell with an iron chain or elastic band will cause a lot of oscillation and disturbance on the barbell, creating a very unstable environment. This advanced training method has several advantages.


  • The benefits of neuromuscular:

The recruitment of motor units improves, improves intramuscular and intermuscular coordination, and awakens proprioception mechanisms.


  • Technology, motion mechanics and joint positioning:

HBT is a change in barbell training. Unstable and unpredictable fluctuations on the barbell force the operator to tighten every muscle in the body to maintain a stable movement. Not only does it have an incredible effect on muscle activation, but it also forces the operator to move at the most favourable joint position almost unknowingly.