Barbell Speed Squat

The back squat with a light bar driven up as fast as possible on every rep; the speed, not the load, is the training.

How to do it

Setup

A light bar across the upper back, feet shoulder-width, toes slightly out.

Steps

Lower under control to parallel.
Reverse at the bottom and drive up as fast as you can.
Finish tall without leaving the floor, then reset.

Common mistakes

Loading the bar like a heavy day: if it slows, it is too heavy. Bouncing out of the bottom: control the descent, then drive. Heels popping up at the top: stay on the whole foot.

Breathing

Inhale down, exhale as you drive up.