Bounce Out of the Hole Meaning in Weightlifting

Bounce out of the hole refers to using the natural elasticity of the muscles to rise from a squat. The hole is the lowest point of a squat where the hips are below the knee line. Athletes descend quickly and use the stretch reflex to gain upward momentum at the very bottom. This technique helps the lifter overcome the most difficult part of the movement with less effort. A weightlifter catches a clean and immediately bounces upward to stand with the heavy load. This reactive movement requires excellent timing and a very tight core to stay perfectly balanced. Proper use of the bounce prevents the athlete from getting stuck in a stagnant bottom position.