Speed Box Squat

Also called dynamic effort box squat, speed squat with bands and box squat speed work.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.

1. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
2. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
3. Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
4. Pause briefly, and explode off of the box, extending through the hips and knees.

Cues

• 50-70% of your max, bands on.
• Sit back to the box.
• Pause, stay tight.
• Explode up as fast as possible.

Common mistakes

• Rocking on the box.
• Slow, grinding reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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