How Fast Should You Squat? Squatting Speed

[@lvortiz87]

Love the video, guys. I'm mid-30s and just finished week 5 of your backsquat program. I remember "dive bombing" squats when I was younger (Ala Clarence) and eventually hitting brick wall plateaus/getting knee pain. Now, having focused more on control (and YOUR ASSISTANCE WORK IS THE DEVIL), I've seen a huge improvement. Definitely feel stronger. I'm saving this video and referring anyone to it that needs squat education.

[@sikastrength]

🤣🤣🤣 yes thank you!

[@DylanFulbright]

Thanks guys! Really appreciate it!

[@sikastrength]

Thanks for watching!

[@BaldOmniMan]

Faster than me at least, but not so fast that your ACL explodes

[@Swamp_Donkey_]

Seeing the footage of klokov pause squatting made me really curious as to what you guys would have to say about it. What are the uses of pause/tempo squatting to such an extreme degree?

[@jermaineayivoh8263]

Increased TUT (Time under Tension) which produces more hypertrophy. Increased RFD (Rate of Force Development) increasing at which rate an athlete can produce force (can be a real game changer during the concentric portion of the squat). Also long tempo and pause squats significantly improve an athletes "feel" of what the body is actually doing. If you have balance problems when squatting at regular speed, tempo squats will expose that lack of balance and will teach you proper positioning like nobodies business.

[@albupavel]

@@jermaineayivoh8263 so you're pause squatting 200kg?

[@jermaineayivoh8263]

@@albupavel No I pause squat 170kg now. But I don’t need to be able to pause squat 200kg already to have a decent understanding of how it is helping me. I used to be too reliant on the stretch reflex to fire me out of the hole. I didn’t realise how much so, until I tried pause squatting for the first time. I was capable of doing a set of regular squats of 170kg for reps, yet I could barely pause squat 130kg for 3 reps when I first tried. It gave me a whole new perspective of much was left in the tank.

[@albupavel]

Damn

[@Cin9999]

@@jermaineayivoh8263 citation needed lol

[@Mrnewbiee99]

Lads you mentioned the hybrid high bar squat position in a QnA a while ago, any chance we could get a video?

[@Baris2gs]

you mean the one Candito has done videos on?

[@Runner-Boy]

I squat down then up

[@Ont785]

Dammit, I’ve been starting in the middle… thanks for the pointer!

[@thecrystaltide3757]

i showed this video to my squat, and we've agreed instead of me getting stronger, my squat should lose some weight

[@dmanzawsome]

0:45 I like to think the back wall was painted black and white because... "This is the gray area"

[@mme9646]

Lately I've been trying something new (for me) with my squats. To consciously exert force (to control the weight) in the eccentric portion of the movement (going down). I felt like just diving into the bottom position made it impossible to recruit all my strength, from 0% to 100%. But now exerting force going down, i feel it much easier to go from let's say 60% to 100%. And now that you lads have made a video about it, i now know scientifically why that is. Thanks a lot!! This video will save a lot of knees

[@Baris2gs]

exactly man, same thing has happened to me, controlling the eccentric portion makes you feel confident

[@getstrongby4038]

I think this is what people are trying to get across when they say "TIGHT TIGHT TIGHT"!!!

[@Slideglideride]

What about head position (or where to look) during squat? Straight ahead, up, down? Or is it personal?

[@yourmomtwice]

There is a degree of individuality within forward and slightly down. Up is not good, but anything else within reason is fine. Even more important than that is that whatever you choose stays the same throughout the range of motion.

[@gwam83]

great info here

[@josephparkes6412]

Does sika strength have a video about core strength?

[@Hirooshii1]

@ 07:03 is that Bugez his daughter. hyped as fuck.

[@headcoatee]

the footage of children squatting multiple plates blew my mind.

[@jabari8950]

I really wanna know how much weight they were lifting

[@Mrdest211]

@@jabari8950 I wanna know who let that one kid crank his neck completely backwards

[@jabari8950]

@@Mrdest211 ong

[@ericwang4757]

6:22 that kid is brayan ibanez he won panams recently and squatted 170x2 i believe at 14; he competed at my gym a few years back… i think sn 70 c&j 90 or something like that? When he was 12-13

[@jabari8950]

@@ericwang4757 wtf… do Yk when he started training?

[@landerhendrickx3522]

I bought the squat lecture this week :)

[@Yupppi]

Now you made me curious about the work done against gravity and the power in relation to squat load and speed with all the 0,5mv^2 talk. Never thought about the tall vs short lifter through P = F*s/t before.

[@MrRowntree27]

Sika is finnish for pig. Maybe you should drop the antlers for a curly tail in your logo? Great video as always!

[@ericwang4757]

I haven’t watched this yet but if there’s no clips of Milko Tokola I’m starting the first revolution of sikastan

[@sikastrength]

You'll be pleasantly surprised....

[@ericwang4757]

@@sikastrength Yessss i love it! Shoulda put the “brutal back squat” vid it’s one of the best weightlifting video of all time

[@Wayf4rer]

I feel like I can lift way more with that bounce out of the hole but being 6'4 it makes me feel like my knee might explode and kill an innocent passerby.

[@Runner-Boy]

Lol depends what you think the whole is how deep you go

[@sikastrength]

That would be part of the tendon spring and stretch reflex working but of course it has it's cons

[@landerhendrickx3522]

Try to build up your Petersen step up and Hack Deadlift ;) your knees will thank you later

[@KhanBalkan]

If you use 1/2*(mv^2), the faster you descend the heavier you make the squat. Also if you modelise the tendon as spring, when you dive bomb your squat you will reach the shut length of the spring. Appart from the fact that its not good to reach the minimal length of the spring for longevity, you also lose effectiveness after a certain point in the compression.

[@flaffa4837]

I had to watch it a second time because i got distracted by the amazinn squats

[@alexmoon3130]

Can you do the video on the athletic highbar squat?

[@KL89452]

What accessory work can you do to work on the midline? On the quads? And on the hips/posterior chain?

[@olindblo]

accessory work for the midline is included in the Road To Anywhere squat program 🤙

[@zF15z]

Can someone please explain what midline is ?

[@BillyMyHomey]

ear plugs & nasal strips oh I almost forgot … you guys have raised the bar on intelligent content 🙏🏻

[@davidbendayan5612]

How does limb length affect your ability to stand up quicker in the squat? Can a lifter with shorter legs move the bar quicker out of the hole?

[@sikastrength]

It all depends but in homogenous situations the shorter limbed lifter has less distance to travel

[@kblkbl]

@@sikastrength Not only that but a short legged lifter has a smaller moment arm in all the joints that matter, what means less "force" is required to move a same given weight.

[@joys8634]

@@kblkbl lmao this means nothing in competition. I cant say I lifted more weight because I moved the weight more

[@kblkbl]

@@joys8634 Who's saying otherwise? Being more efficient in lifting weights is the whole point of the sport.

[@henryschwob5989]

Where can I get pants like the guy at 3:40 is wearing?

[@BrandonWilliams-wf6hg]

Fun fact. The guy who Hooke's law was named after, Hooke. Also invented the bubble level.

[@sikastrength]

A fucking brilliant man all said and done

[@Scott-zh5ip]

First class as always

[@Innocence44]

lol at you thinking that anyone is paying attention to what youre saying and not being totally distracted by senpai's genetically enhanced squat technique

[@alextheguy1858]

Maybe they're just dressing up an excuse to algorithm boost via reposting senpais squat

[@ericooliveira9693]

Fitz can't keep getting away with that rapacious breathing

[@lvortiz87]

Darth Vader/shaggy meme crossover: "Are you challenging me?!"

[@sikastrength]

He's taking the piss

[@weightedsumwl]

Milko tokolla is hype as fuck

[@jamesellison6154]

Guys I'm after a tibialis anterior hypertrophy programme only please.. Keep your juicy quads the chick's dig muscular shins WAY more.

[@sikastrength]

I hear there's a guy with some stuff out there who does it...

[@alejandromagnobarrasa9244]

I try to hear him breathe cuz you always mention it, but I can’t. I’ve been listening for it on multiple videos with headphones and without, but I guess you have to be there to hear it. Mouth breathing is not good for you though. our nose dehumidifies the air and our nose hairs trap bad stuff so I wouldn’t recommend that.

[@landerhendrickx3522]

Very nice kangeroo footage!

[@niveknijinsky9978]

How much does Under Armour pay you lads?

[@sikastrength]

Fuck all the ungrateful capitalist pigs!

[@sampeters1405]

Konstantinovs the King. On a side note lads, running the 'at home' program during lockdown, and fook me, it's excellent. Cheers.

[@sikastrength]

Thanks for doing it!

[@Flyingsquirrel69420]

Clarence do fast squat, I do fast squat. I am not Clarence..............Injured.

[@beauchamphuberville1355]

brain is now pregnant

[@npwn6569]

1th

[@masudshah7405]

Not eyerish enough lads I can still understand you