The way you descend into your squat plays a major role in your efficiency, power, and overall success. Many lifters unknowingly waste energy, lose tightness, or hesitate at heavier weights—leading to inconsistent depth and failed lifts. Here’s how to optimize your squat descent.
This simple principle ensures that every rep, from warm-ups to max attempts, is performed with intent.
Warm-up sets: Move with purpose, reinforcing perfect technique.
Max attempts: Maintain the same confidence and aggression rather than slowing down and hesitating.
Many lifters change their descent speed under heavy loads—going from a fast, smooth motion to a shaky, hesitant drop. Avoid this by practicing consistency across all weights.
A faster descent helps maximize the stretch reflex, making it easier to stand back up.
Some elite squatters dive bomb into the hole, using a rapid stretch reflex (e.g., Shane Hamman).
Others descend deliberately slower due to balance needs (e.g., Stan Efferding).
Your goal: Find the fastest descent you can control while maintaining tightness and hitting depth consistently.
One common mistake is rushing the top half of the squat and slamming the brakes at the bottom—causing the bar to crash onto you. Instead:
Stay tight and controlled for the first three-quarters of the descent.
Accelerate the last inch or two into the hole to get more out of the stretch reflex.
This controlled approach allows you to use energy efficiently, stay balanced, and rebound with power.
By optimizing your descent, you’ll squat more confidently and efficiently—setting yourself up for stronger lifts and fewer misses.
