Would you like to improve strength, strength and general athleticism? Then you have to squat. This variation improves your squatting technique and helps you break through plateaus.
I learned this from my mentor, strong competitor Chad Coy. While most squats use elastic energy stored in the muscle to get you out of the lower position, the rocket squat requires your muscles to do all of the work.
Starting from the bottom there is no eccentric / negative component. You are forced to tighten and support yourself properly in the lower squat position. This is useful for developing “starting force,”
Sometimes, heavy squats can become a movement that resembles good morning as they come off the floor of the elevator. This exercise will help you work on your sticking points so that you can avoid this.
Rocket squats can be difficult to achieve. Therefore, use the following hints:
- Set up the safety supports at their sticking point. For most people, this is waist height or a little above.
- To get firm, first lift your hips up like you have a good morning. Then, at the same time, drop your hips, pull the bar firmly into your back, and support your core as you move into your squat position. If necessary, you can raise and lower your hips a few times until you feel your glutes, hamstrings, and lats becoming firm and strained.
- Force your hips up and straighten your knees as you move into a standing position.
- After each repetition, lift your hips up to the “good morning” position, then drop them down to become firm in the crouch. This will reduce the elastic energy stored in your muscles from the previous lowering of the bar and you will have to pull and support with each repetition. This ensures that you start each squat from a dead point.
Related: The 11 Worst Squat Mistakes
Related: The Best Squat That You Don’t