A bench tap, in the context of exercise, is a technique often used during squats where you briefly touch a bench with your glutes at the bottom of the movement.
Here's a breakdown:
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Purpose: The bench tap serves as a depth guide during squats. It helps ensure you're consistently reaching the desired squat depth without going too low or cutting the range of motion short.
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Technique: The individual lowers themselves during a squat until their glutes lightly tap the bench. It's crucial to avoid resting or bouncing on the bench. The tap is quick, almost like a "kiss" as described in the reference. The focus remains on powering back up through the legs and glutes.
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Benefits:
- Consistent Depth: Promotes consistent squat depth, leading to better muscle activation and development.
- Form Check: Allows for a self-assessment of form. If you consistently miss the bench, you know you're not squatting deep enough.
- Progression Tool: Can be used as a stepping stone towards full, unassisted squats if someone is struggling with maintaining depth.
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Important Considerations:
- Light Touch: Emphasize a light tap. Don't use the bench to rest or gain momentum.
- Controlled Movement: Maintain control throughout the entire squat, both on the way down and up.
- Proper Form: Ensure proper squat form (chest up, back straight, knees tracking over toes) before incorporating the bench tap.
