BALLISTIC STRETCHING In a ballistic stretch, we get into a stretching position and reach our limit. Then, with a fast acceleration, we momentarily break that limit and come back. That quick acceleration is the ballistic action. Why does this work? • Our muscles have elastic properties. When we lengthen them quickly, they immediately pull us back, just like a rubber band. • After every acceleration, we momentarily reach a very deep stretch, but we can’t stay there because the muscle recoils. • By
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The secret spring in your squat comes from the stretch shortening cycle. Your muscles and tendons act like coiled springs, storing elastic energy and triggering the stretch reflex as you descend. Accelerating into the bottom lets you rebound from the hamstrings, glutes, and hips for a stronger drive upward, but the key is finding the sweet spot: too slow and you lose the spring, too fast and you lose control. As Jim Wendler puts it, bouncing out of the hole isn’t bad, losing tension is. When don
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