Quick Tempo Back Squat

Overview

The objective of the Quick Tempo Back Squat is to perform one squat to half depth every 2 seconds (or 5 squats in 10 seconds or less). The ballistic nature of this squat variation mimics the conditions that athletes will experience in receiving positions for the Snatch, Power Snatch, Clean and Power Clean. As the exercise is ballistic, caution is needed, and athletes should restrict intensity to 50% of their best Clean and Jerk or less. This variation of squatting is a helpful prescription for light training days.

Coaching Points

1. This is a short-range movement. Do not attempt to squat to full depth nor fully extend legs at the top of each squat.
2. Rapidly change direction at both the top and bottom of the range of movement.
3. Complete the set in a timeframe than is faster than normal.
4. Hold breath for the complete set or take one or two shallow breaths.
5. Treat the Quick Tempo Back Squat as a light exercise and limit intensity to 50% of your maximum Clean and Jerk.