Barbell Speed Squat
Description
The barbell speed squat (dynamic effort squat) uses moderate weight (50-60% of 1RM) performed at maximum speed for multiple sets of low reps. It builds rate of force development and explosive power. It is a core method in Westside Barbell and conjugate training.
Muscle Group
Equipment Required
Barbell Speed Squat Instructions
- Load the barbell to 50-60% of your 1RM back squat. Set up as for a standard back squat.
- Unrack and step back. Feet at your competition stance width.
- Brace your core. Take a breath.
- Descend at a controlled pace to parallel or just below.
- Reverse as fast as possible — explode up with maximum speed.
- Lock out explosively at the top.
- Reset breathing and brace. Repeat.
- Perform 8 to 12 sets of 2 to 3 reps with 45 to 60 seconds rest. Speed is the priority.
Barbell Speed Squat Form & Visual
Barbell Speed Squat Benefits
- Builds rate of force development
- Develops explosive squat power
- Core Westside Barbell method
- Trains speed under moderate load
- Carries over to max-effort squats
- Improves barbell acceleration
Barbell Speed Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Core (heavy bracing)
- Erector spinae
Barbell Speed Squat Variations & Alternatives
- Barbell Back Squat (max effort)
- Barbell Box Squat
- Barbell Pin Squat
- Speed Bench Press (dynamic effort)
- Banded Speed Squat
