Heel raised squats, one and a quarter style (hyp III)

[Overlord]

Quick question about the tempo for this exercise:

The book says that the tempo for the first time you do this exercise should be 3/0/1. However the instruction on how to do the exercise in the book says you should go down as in a regular squat, then come up a quarter of the way, then go down again, and then return to the full standing position.

So when it says I should do this exercise with a tempo of 3/0/1, does this mean that count 1 is all the way down, count 2 is 1/4 of the way up, and count 3 is returning to all the way down? Or do I instead come down for a count of 3, and then go 1/4 of the way up, etc?

Any help would be appreciated. Thanks!

[big mario]

I count 3 as I drop to the bottom, do the 1/4 squat without pause, drop back down and do the 1 count on the way up.
I do not like these, they are evil.
mario

[Lost Dog]

Don't worry too much about counting. It's enough to be aware of how long it takes, in general, for these lifts.

When in doubt, lower under control and lift as explosively/fast as possible. If it's heavy, it won't feel (or be) fast, but the attempt at fast is what makes it right.

[Overlord]

big mario, you can say that again. these are *evil*. there have been some painful exercises to this point, but this might be the worst.