Barbell Speed Squat

Setup

1. 01Set the bar on the upper traps in a rack.
2. 02Grip the bar just outside the shoulders.
3. 03Unrack and step back to a shoulder-width stance.
4. 04Brace the trunk hard before every rep.

Execution

1. 01Squat down under control to at least parallel.
2. 02Reverse without pausing at the bottom.
3. 03Drive up as fast as possible.
4. 04Reset the brace and repeat with maximal intent.

Checkpoints

• -The bar accelerates all the way up on every rep.
• -Depth reaches parallel despite the faster tempo.
• -The heels stay planted through the explosive drive.
• -The torso angle stays constant between reps.

Common mistakes

• -Cutting depth to move the bar faster.
• -Loading too heavy, which kills bar speed.
• -Losing the brace between fast reps.
• -Dive-bombing the descent instead of controlling it.