Prof. Yuri Verkhoshansky discovered that when high level athletes added 5sec pauses between jump squat reps, their lactic acid concentration dropped 50% compared to doing all the reps consecutively.
Apply this knowledge to hard style bodyweight squats.
Think of this drill as hard style swings without a weight.
Assume your normal kettlebell swing stance. Instead of pushing your hips back to 9 o’clock, as you do it for swings, aim for 7 o’clock.
Descend fast and throw your arms forward for balance. Keep going until you are below parallel—the tops of your knees are above your hip creases.
(In the beginning do not gun it on the negatives; you will be surprised how sore your hip flexors will get if you do.)
Explosively stand up with a KIAI!, swinging your arms back.
Finish standing strong in a “vertical plank.”
Instantly relax. Make a complete breathing cycle—in and out—slowly, while trying to relax all your muscles even more.
Reload with a sharp inhalation and do your next squat…
Perform 5-10 reps in this manner, then walk around until you can pass the talk test before your next set.
Build up to 20-40min 2-4 times a week and reap the benefits of staying power and fat loss.
