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August 29, 2005

'Active negatives' for more power, stronger muscles, and greater safety

Question: I don't understand what you mean when you say 'pull yourself down into the squat'. How am I supposed to do it and what is the point?

There are two ways you can descend into the low position of the squat or any other exercise.

Passively, by yielding to gravity. Which is what most people who have no poundages to brag about do.

Or actively, by pulling yourself down against the resistance of your own muscles. Which is what strong people – whose barbells bend under the burden of many wheels – do, consciously or not.

An active negative does three thing:

First, it loads elastic energy into your muscles and tendons, for a more powerful return.

Second, it amplifies your strength through the Law of Successive Induction. This law states that a muscle will be stronger immediately after its antagonist’s contraction.

And third, it dramatically increases your control of the iron and therefore cuts your odds of injuries. Imagine two opposing pulleys controlling a crane, rather than one.

For more information on this and related strength topics order Pavel’s Beyond Bodybuilding today

Posted by james at August 29, 2005 7:13 AM

Comments

You have to have a knowledgeable person who can give you an "up" command after parallel. When squatting, go down, then reach w/ the gluttes until the up command. That is pulling yourself down. I am a 40 yr. old drug free lifter w/ a 843 squat @ 275.

Posted by: Rob Sjoberg at October 23, 2005 9:12 PM

Good visualization for pistols is actively bringing your knee to your chest as if you were standing up on the other leg.

Posted by: JasonBrightwell at August 31, 2005 12:08 AM

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