Intermediate exercise

Speed Box Squat

Technique

How to perform Speed Box Squat

Place the box behind your squat stance and set the rack supports for the loaded bar.
Attach one long loop band to each bar end and its secure low rack anchor so the bands resist upward movement symmetrically.
Choose a combined bar-and-band resistance that lets you accelerate without losing the squat position.
Set the bar across the upper back, brace the trunk and unrack into position in front of the box.
Bend the hips and knees to sit back onto the box under control without dropping onto it.
Pause briefly while keeping the trunk braced and the feet engaged; do not rock backward to create a rebound.
Drive through the feet and extend the hips and knees rapidly to stand.
Reset for each repetition and rerack after the set.

Programming relevance