(best for athletes requiring quickness and power)

Place barbell on squat rack and position yourself under the bar. Position the bar across your shoulders (you can pad it with a towel if you feel the bar is penetrating into your spine too sharply). Set your feet about shoulder width apart and lift the bar off the rack. Step back keeping your feet about shoulder width apart with your toes slightly angled outward. Keeping your torso upright, slowly bend your legs and sink down into a full squatting position with your knees bent at approximately 90 degrees or your thighs parallel to the floor. Without bouncing, reverse the movement and begin to slowly come erect. At about halfway to the starting position, accelerate upward and spring into the air as high as possible. Bend your legs slightly to absorb the shock of the landing.

Note: For safety purposes, a much lighter weight is used than for the barbell squat. This is an excellent movement for athletes requiring quickness and power (i.e. football players, hockey players, and sprinters).

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.