Back Squat with Slow Descent

Overview

The Back Squat with Slow Descent is an exercise that forces the athlete to focus on movement control. In particular, the athlete must learn to squat smoothly, maintain symmetry between the left and right sides of the body, and avoid the common tendency to bounce.

Key Coaching Points

1. The descent should last for a relatively slow count of 5.
2. On the count of 1, the athlete begins descent. On the count of 3, the athlete should arrive in a position where the femurs are just above parallel to the ground. The athlete should not reach the lowest position until the count reaches 5.
3. A normal squat stance is preferred with feet slightly wider than hip width.
4. During the descent, there should be a strong action of the hip abductor muscles to pull knees outwards. This is to avoid any knee valgus.
5. The duration of each rep is long and therefore it is permissible to breathe in and out during the set provided there is no collapse of the chest.
6. As with all Olympic Weightlifting movements, it is advisable to keep head still with eyes looking forwards at all times.
7. It is often useful to practise this exercise in front of a mirror to examine the symmetry of the body and whether the bar is level.