Speed Box Squat

Legs · Barbell

How to do it

Bands anchored near the floor and attached to the bar, with a box behind you at parallel height. Descend **under control but without a long pause**, touch the box for an instant and **stand as fast as you possibly can**. Sets are short — two or three reps — and the weight light: fifty to sixty per cent of your max. What you train is speed, not load, and the band forces you to keep accelerating to the top. The classic mistake is loading too much: if the bar does not fly, this is not speed work.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes

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