Back Squat with Rapid Descent

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Overview

A form of squatting that simulates the rapid downward movement of the athlete in the Snatch and Clean. In the early learning of this exercise, weights should be very light until proficiency is developed. A definition of “light” in this context is that the athlete can move freely through the range of motion for multiple reps with relative ease.

As approximately half depth is reached, movement must sharply decelerate. Practising this exercise with manageable weights prepares the athlete for heavy Cleans, especially the body bracing required as the bar is received on the shoulders.

Coaching Points

1. Ensure footstance is slightly wider than hip width.
2. Inflate lungs before start of downward movement and hold breath during the squat.
3. Begin with rapid downward movement but decelerate sharply as the half way point of the squat is reached.
4. The bottom half of the squat should be slow and controlled.
5. Encourage athletes to strongly engage hip abductors to prevent movement of the knees inwards (knee valgus).
6. Limits weights for athletes in first year to 50% of best Clean and Jerk.