Understanding how to make optimal use of the elastic energy stored in the muscle has helped lifters get new PRs into their squats. However, if you rely too much on a large stretch reflex or "jump" out of the bottom of your squat, you may also lose the tightness at the bottom. This can cause the back cymbal to tilt or the buttocks to twitch – your hips will turn backwards, resulting in rounding in the lower back, embarrassing squat that looks more like you're squatting down.
You could get away with it for a while, but eventually your back gets tired and you get hurt. Not sure what I'm talking about? This is what it looks like:
Squats – Tightness on the back
Squats – Tense on the front
To spare your back, take a break. This increases your static strength from the bottom of the squat, as you can no longer create a stretch reflex that bounces off the bottom of the core and hips by increasing your time under tension (TUT) under the bar. Paused iterations also help you learn a good pace – your body, of course, finds the most efficient way to keep the beat above your center of gravity. You do light repetitions from a side view. Squat and observe the point where your hips turn backwards and you see a slight curve of the lower back. Pause for a moment before this happens.
The Squat – 10 damn good tips
4 squat variations