SquatBBRackPlates
A back squat performed with a prescribed, controlled tempo (e.g. 3-1-3) for eccentric and concentric phases. Increases time under tension, exposes balance and positional flaws at slow speed.
Demo: Juggernaut Training Systems
Sets
4
Reps
3-5
Rest
2 min
Contraindications
Extended time under load at depth may aggravate sensitive knees; use lighter loads than standard squat work.Setup
Set up identically to a standard back squat. Have a tempo scheme in mind (e.g. 3 seconds down, 1 second pause, 3 seconds up).
Execution
- 1Descend on a slow count (e.g. 3 seconds) staying on mid-foot
- 2Reach full depth without collapsing
- 3Brief controlled pause if prescribed
- 4Ascend on the prescribed slow count, resisting the urge to speed up
- 5Maintain constant tension throughout — no lockout rest between reps if doing continuous tempo work
Key cues
- Count the tempo out loud or in your head
- Stay on mid-foot the entire descent
- No speeding up on the way up
- Keep hips and knees moving together, not shifting
- Breathe and brace before each rep
Common faults
- Cheating the tempo by rushing portions of the rep
- Losing mid-foot balance during the slow eccentric
- Bar drifting forward off the back
- Breaking the brace mid-rep
- Using momentum instead of controlled strength
Tweaks
- Use a metronome or coach counting the tempo
- Try 4-2-2 for even more time under tension
- Pair with lighter loads (50-65% 1RM)
Muscles
Primary: Quadriceps, Gluteus Maximus
Secondary: Adductors, Core
Notes
A common Wednesday light-day or de-load tool in Juggernaut/Cal Strength style programming.
Sources
Attribution: Juggernaut Training Systems