Barbell Speed Squat

Barbell Speed Squat

The Barbell Speed Squat is a powerful exercise that targets the lower body, particularly the quadriceps, hamstrings, and glutes. This dynamic movement involves squatting with proper form while using a barbell, emphasizing explosive power and speed. The added weight challenges your muscles and helps develop strength, stability, and mobility. During the Barbell Speed Squat, it is crucial to maintain a neutral spine and engage the core muscles. This exercise promotes greater muscle activation than traditional squats since the emphasis is on explosiveness. It also improves your overall athletic performance, as the explosive power generated during this exercise can transfer to sports like sprinting, jumping, and weightlifting. To perform the Barbell Speed Squat effectively, it is vital to lighten the load and prioritize speed over weight. By moving quickly and explosively, you recruit more muscle fibers, enhancing muscle growth and power development. This exercise can be adapted to various fitness levels by adjusting the weight and repetitions. Incorporating Barbell Speed Squats into your workout routine can yield several benefits, including increased lower body strength, improved explosiveness, enhanced muscle coordination, and functional movement patterns. Remember to warm up adequately and practice proper form to minimize the risk of injury and maximize your results.


  • Start by setting up a barbell on a squat rack at a height that allows you to comfortably unrack the bar.
  • Stand in front of the barbell with your feet slightly wider than shoulder-width apart.
  • Bend your knees and hinge at your hips to lower your body down into a squat position, while gripping the barbell with an overhand grip and placing it on your upper back.
  • Keep your chest up, core engaged, and your gaze forward as you prepare to perform the exercise.
  • With explosive power, drive your hips up towards the ceiling to forcefully stand up, extending your knees and hips.
  • As you rise up, imagine pushing the ground away from you, using the force to propel yourself upwards.
  • Continue the upward movement until your legs are fully extended and you are standing upright.
  • To complete the repetition, lower yourself back down into a squat position, while maintaining control and keeping your knees in line with your toes.
  • Repeat the exercise for the desired number of repetitions, ensuring proper form and technique throughout the movement.
  • Remember to consult with a fitness professional or trainer if you are unsure about your form or have any concerns before attempting this exercise.

Tips & Tricks

  • Focus on explosive power and speed during the upward phase of the squat movement.
  • Ensure proper form and technique, maintaining a neutral spine and engaging your core.
  • Implement a full range of motion by squatting down until your thighs are parallel to the ground.
  • Use a challenging weight that allows you to maintain proper form and complete each repetition with speed.
  • Incorporate variations of the barbell speed squat, such as adding resistance bands or performing jump squats, to enhance power and explosiveness.
  • Warm-up adequately before performing barbell speed squats to prevent injury and prepare your muscles for the movement.
  • Pay attention to your breathing pattern, exhaling on exertion during the upward phase of the squat.
  • Include barbell speed squats as part of a well-rounded lower body workout routine, combining them with exercises that target different muscle groups.
  • Progressively increase the weight or resistance used in barbell speed squats as you become stronger and more comfortable with the exercise.
  • Ensure proper recovery and rest days between training sessions to allow your muscles to repair and grow stronger.


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