Speed Box Squat

Speed Box Squat demonstration

How to Perform

1. 1Attach bands to the bar that are securely anchored near the ground. You may need to choke the bands to get adequate tension.
2. 2Use 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.
3. 3Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
4. 4Unrack 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.
5. 5Pause briefly, and explode off of the box, extending through the hips and knees.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently