Speed Squats

Legs · Barbell

How to do it

A normal barbell squat, but with **half to sixty per cent of your max** and sets of two or three reps. Descend under control and stand as fast as you can, trying to accelerate the bar all the way. Rest between sets is short but the number of sets is high. What you train is the ability to apply force fast, which is what later moves the heavy weights. The classic mistake is turning it into a normal set with a medium weight: with no intent to move fast, there is no exercise.

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, Back

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