Speed Squat

Setup

• Set up exactly as for a back squat, but with a load light enough to move fast — commonly around half of a heavy working weight.
• Feet shoulder width, brace hard.

Execution

1. 1.Descend under control to your normal squat depth.
2. 2.Reverse as explosively as you can, driving the bar up at maximum speed.
3. 3.Stand fully, reset, and repeat. Every rep should look identical and fast.

Breathing

Breathe and reset between reps rather than during them.

Form cues

• Intent is the point — try to move the bar as fast as possible.
• Same depth and path as a heavy squat.
• Stop the set the moment bar speed drops.

Common mistakes

• Loading it heavy enough that speed disappears.
• Shortening the range to move faster.
• Grinding out extra reps — this is speed work, not a max-effort set.