Speed Box Squat

FitnessTracker lifters working on explosiveness will benefit from the Speed Box Squat. With bands for added tension and a controlled pause, this lift builds power from the ground up.

Instructions

1. Secure resistance bands to the bar and anchor them low to the ground.
2. Load the bar to 50–70% of your one-rep max and set a box behind you.
3. Unrack the bar and lower under control until you're seated on the box.
4. Pause briefly, then explode upward by driving through your hips and legs.