Knowing the answer to this “how to squat” question is the difference between muscular strength and power!
Those who do a power squat (power lifters), lower the bar with great control and with next to no speed at all. They are cautious in their descent concentrating very hard on keeping the squat smooth and the body tight.
This is a great type of squat if you’re looking to develop more motor unit recruitment.
What A Slow Squat Does To Your Muscles
Each muscle has within it muscle fibers, and for most of us, we do not use anywhere near all of them when we train, and those muscles are controlled by nerves.
So say for the sake of education we look at your core, specifically your obliques, let’s say your obliques have 10,000 muscles fibers (I am not sure how many, but just picking a number to explain). And you only use 2,000 of them. If you can use smart training, which includes slow and controlled movements when you first learn how to squat, you will begin to recruit more muscle fibers and technically, become stronger when you squat.
I say technically because if you want to learn how to squat like few can, like the best in the world, then you’ll want to learn all 11 of the steps in the kinetic chain to generate super power and to help you get an amazing body.
If some or all of these steps are missed during the squat, or even unknown to the lifter, then muscle fiber recruitment may not be as effective, yet it should still provide you with more strength.
When first you begin to practice learning how to squat correctly, you should go slow while you focus on good form. This will enable you to practice the muscular contractions within the kinetic chain that are required if you want to know how to squat like a pro.
If you want to learn one of the key timed contractions that happen when you squat, have a look here.
What A Fast Squat Does To Your Muscles And More!
Olympic lifters require speed to move the bar, and when moving heavy weights with such speed, the joints require stability and the muscles require much more flexibility.
And seeing as how the squat is big part of Olympic Lifting, we will look at how it differs from the Power Squat, seeing as how it is a squat done with great speed.
Olympic squats and Olympic lifts require explosive movements, which help to strengthen the connective tissue (your ligaments and your tendons) as they fight hard to keep your joints stable.
And tendon strength is actually your strength, as it transmits power from the muscle of one side of a joint to exert force on the bone (to create movement) on the other side of the joint.
Say you have a large bicep, yet the tendon that connects it to the forearm is weak, you will not have much strength, as it is the tendon, using strength from the biceps contraction, that will transmit force to the forearm, thus allowing the bone in the forearm to move (bicep curl).
Tendon and ligament strength can be trained in one of two ways, yet it is the type that incorporates explosive speed which will give you power. Especially for those who are in sports.
It’s ironic that there is a squat termed the “power squat” because the formula for power is actually P (power) = f (force) x v (velocity) and there is no velocity in a power squat.
Which Type Of Squat Is Better Then?
They both have their purpose and both are very enjoyable, however when doing the explosive type of squats using speed, be sure your joints have the flexibility to support you in the proper squat positions.
As well, be sure to incrementally increase the amount of weight within reason as the ligaments and tendons are adapting along with your muscles, and if you jump to a heavier weight too soon, or you jump up too much in one week, the connective tissue will be at a greater risk to get injured.