Coach Wu (@wuchuanfu) has officially landed in LA! I’m on...

Coach Wu (@wuchuanfu) has officially landed in LA! I’m on my way down to meet up with him now. This is going to be a great week for everyone involved. But without further ado, here’s the last piece of the Chinese methodology Back Squat series by Jonathan Wong (@iamjwjw).



The tempo (or movement rhythm) which an individual performs the Back Squat is critical to skill and strength transfer to the Snatch and Clean & Jerk.

1. The tempo of the squat is always smooth, controlled and explosive at the precise time. You should always know exactly what you are doing at ANY point of the movement. We want to move away from “dropping” into the squat and hoping we make it out of the hole.

2. Overall, the tempo of is smooth. During the eccentric/lowering phase, it will be controlled. As you reverse from eccentric to concentric movement and drive out of the bottom of the squat, you want to be powerful and aggressive. As you recover back to your start position, it should once more be focused and in control.

3. Control=Awareness=Speed. The better your awareness, the faster you will be able to move. The speed of movement should be a natural progression rather than a focal point. Coach Wu likes to tell me “Slow down to go fast”. 4. Another underlying concept is internal strength and focus. This concept also applies to the Snatch and the Clean & Jerk. Imagine it as a dormant volcano or an undercurrent. Externally, it looks calm and controlled, internally, it is raging, explosive and powerful.

5. To summarize, tempo means moving smoothly and with controlled rhythm. Your “feeling” when you move: Calm on the outside, BEAST mode on the inside.

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