The “Panic” squat features a hard 3/1000 bracing- pushing breath down-not-up, making yourself fat-not-tall- prior to beginning the level-change. Stay violently braced, pause for another hard, minimum 3/1000 in the organized bottom position of the squat, and then drive with force and intent back to standing. Once back to standing, hold firm for enough time to secure your position (recommended 3/1000), and then compose yourself for a 5/1000 before beginning the next rep.
If this is easy- at any weight- question the participant, not the process.
This provides “Time under tension”, reinforces the value of “hard” vs. “soft” movement, and begins to evoke the *extremely* important “panic response” that occurs in heavy lifting, hard training, and any sort of self-defense and/ or non-gimmick martial arts application.
All standard squat mechanics apply; This strategy should insulate and improve them, not the other way around.