“Slow down!” “Count to ten” “If you go that fast, you’re just using momentum, not actually lifting that weight!!”
Sound familiar? I’d venture that any one of you that’s spent any substantial amount of time in a gym, or varsity training center has heard that one. The thought is that if the weight moves too much, then it has momentum that takes a portion of the work from you so that, in effect, you don’t have to exert as much through out the entire movement and thus lose the benefit of the movement.
Ok, well…I only have one question. If that load has momentum, where the hell did it come from? A barbell doesn’t have the ability to spontaneously generate dynamic momentum. A dumbbell isn’t going to accelerate its self out of your hand of its own volition. Now, stick with me here, this is the part a lot of hard headed fitness folk out there have a hard time following. If an object you are moving through space has momentum, chances are…YOU GAVE IT THE MOMENTUM IN THE FIRST PLACE.
That my friends is called power development. (Force x Distance)/Time = Power. Time is the speed. You have to move something of weight relatively fast in order to impart dynamic momentum that takes load away from your slow, grinding type of strength.
I give you, the hang squat. This is a plyometric movement, so therefore it has a huge demand and is a very complex movement. So proceed with caution. This is a fantastic movement, but like all others, can be dangerous if you’re not honest with yourself about your ability and fitness level.
Your goal is to go from standing with a barbell held down at arms length into a deep squat with the barbell out in front of you at shoulder height, then back up to standing. You drop down, the bar comes up. You come up, the bar drops back down. Repeat immediately.
Like always, you’re going to see this one on Tuesday, so get to practicing.