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Barbell Speed Squats

Advanced
Equipment
Quads
Quads
Calves
Calves
Glutes
Glutes
Lower back
Lower Back
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Push

Barbell speed squats are a dynamic variation of the traditional squat designed to improve explosive power, speed, and overall strength development. Commonly used by athletes and powerlifters, speed squats focus on fast concentric movement (the rising phase) while maintaining solid squat mechanics. By using a lighter load and controlled technique, lifters can develop greater bar velocity, which translates into better performance during heavier lifts or athletic movements.

Key Benefits:

  • Enhances explosive strength and bar speed
  • Improves squat technique under dynamic movement
  • Helps overcome sticking points in the concentric phase
  • Trains fast-twitch muscle fibers
  • Reduces joint stress compared to heavy squats
  1. Set the barbell just below shoulder height in the rack and load with a moderate weight.
  2. Step under the bar, place it across your traps (not on your neck), and grip it with a wide stance for control.
  3. Brace your core, drive through your legs, and lift the bar from the rack.
  4. Take a step back, stabilize, and assume a shoulder-width stance with toes slightly turned out.
  5. Keep your chest up and back tight as you lower your body until your thighs are parallel to the ground.
  6. Immediately explode upward by pushing through your heels, maintaining speed without compromising form.
  7. Repeat for the desired number of repetitions using a smooth and quick pace.
  • Use lighter weight to prioritize bar speed and proper form.
  • Keep your core braced, back straight, and eyes forward throughout the lift.
  • Push evenly through the entire foot with emphasis on the heels.
  • Avoid bouncing or uncontrolled momentum at the bottom—speed doesn't mean sloppy.
  • Make sure your knees track in line with your toes to avoid strain.

⚡ Looking to develop power for sports or break through strength plateaus? Barbell speed squats deliver both speed and stability in one potent lift.

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