I’ve heard a lot about bounce squats vs. no-bounce squats recently, and seen some lifters confused about which they should focus on. In this article, I’ll dive into the differences, pros, and cons of bounce squats versus no bounce squats for Olympic weightlifters, as well as give you a sample workout from my 12-Week Squat Program which you can find here!

P.S. If you’re more of a visual person, check out the YouTube video version of this article here, or scroll to the bottom of the article!

Understanding the Two Squat Variations

First, let's define the two squat variations. A bounce squat relies on the stretch reflex at the bottom of the squat, allowing the lifter to rebound quickly out of the squat. On the other hand, a no-bounce squat emphasizes controlled movement throughout the entire squat without any rebound at the bottom. It's important to clarify that a no-bounce squat is not the same as a pause squat, which involves a complete stop at the bottom and offers different benefits compared to no-bounce squats.

Key Differences

Several key differences set these two squat variations apart, mainly speed, stretch reflex, and stability. Bounce squats are a faster movement, which is essential for weightlifters, as our training demands strength AND speed. On the other hand, slow squats are valuable for building a foundation to add speed later on. Learning to move slowly can improve your ability to move fast, to a certain extent.

Bounce squats make use of the stretch reflex, aiding in the development of explosive power, particularly relevant for the clean, where riding the bounce is essential for heavier weights. Conversely, no-bounce squats may contribute more to muscle development in the legs due to the increased time under tension at the most stretched point. Additionally, no-bounce squats are inherently more stable, which may be better for athletes coming back from injury or dealing with excessive stability issues.

Pros and Cons of Each Variation

Let's explore the advantages and disadvantages of each squat variation:

Bounce Squats:

Pros:

• Improved lifting speed

• Train timing the bounce and ability to maintain bracing

• Better carryover to the Olympic lifts

Cons:

• Requires more core control and stability, challenging for newer lifters and those coming back from injury

• Higher likelihood of technique breakdown due to the bounce causing the chest to fall forward.

No-Bounce Squats:

Pros:

• Greater muscle development in the legs due to the slower movement and increased time under tension at the deepest part of the movement.

• Higher amount of stability and core control, beneficial for newer lifters or those coming back from injury

Cons:

• Slower movement may not train the speed element required by most weightlifters, especially those transitioning from powerlifting or bodybuilding backgrounds.

• May not have as direct a carryover to the Olympic lifts compared to bounce squats.

Choosing the Right Approach

For most weightlifters, I recommend prioritizing bounce squats as they help develop the essential speed and stretch reflex qualities required in our sport. However, I suggest dedicating one four-week training cycle every 12 to 16 weeks to focus on strength development with no bounce squats. This approach allows you to focus on building more muscle and stability in the lift so that when you return to the bounce squats, you will have a good base of strength. Such training is best implemented further away from testing one-rep maxes and during the volume phase of strength work.

Sample Workout

First, build up to a heavy triple on the squat with no bounce, aiming for somewhere around 70-75%. Then, drop the weight to around 60 to 70 percent of the top triple and perform three sets of 10 reps, still without any bounce.

By following this routine for four weeks and increasing the weight to both the top triple and the 3x10 you will notice an increase in leg strength and size, and feel significantly stronger in your Olympic lifts!

Hopefully, you found this useful! If you’re interested in any of my coaching or programs, you can find them here! Otherwise, make sure to join my free discord to get access to form checks, weightlifting advice, and stay up to date on program launches, events, and other cool stuff!