Back Squat Jumps

They’re simple, often overlooked, and not exactly flashy, but jump squats could be the missing link between a slow grind and a snappy, confident squat while also being a sharp tool for building speed, control, and better mechanics.

I’ve used them in warm-ups, peaking blocks, and as a supplementary movement to the Squat and they’re especially useful for strong lifters who lack speed or for those looking to develop a more upright Squat.

Key Points:

• Back Squat jumps are a useful tool for improving bar speed, positioning, and intent.

• Ideal during warm-ups, peaking phases, or for lifters who slow down under heavy loads.

• Loading should stay light to moderate. Empty bar to 30% of high bar squat.

• Can be progressed based on the phase: volume vs speed/power.

• Reps should be controlled, explosive, and intentional.

Practical Application & Takeaways / How to Run It

How to Load Them

Keep them light enough to move fast, but heavy enough to demand good intent. Beginners should stick with a PVC stick or empty bar to learn control.

Experienced lifters can work between 10–30% of their high bar back squat, just don’t let speed or shape drop. If it starts looking like a grind, it’s too heavy.

Most lifters only need 3 sets of 3–5 reps to get the benefit. These aren’t conditioning drills, every rep should be fast, sharp, and deliberate. That’s what makes them effective without frying your system.

Progressions

Progressions depend on the phase. In a volume block, you might build from 20% to 30% across a few weeks with sets of 3×5. In a speed or peaking phase, you might drop from 30% to 10% with crisp sets of 3×3. For warm-ups, 1–2 sets at 20% is usually enough to get your head and body firing.

Try this progression:

• Week 1-3, 3x3 - Week 1 @20%, Week 2 @25%, Week 3 @30%

• Week 4-6, 3x5 - Week 4 @20%, Week 5 @25%, Week 6 @30%

• Week 7-9, 3x3 - Week 7 @20%, Week 8 @15%, Week 9 @10%

Perform it after your Squats as a supplementary movement or before your Squats as part of your warm up sets.

How to Perform Them

Control your descent, no divebombing. Explode up hard with the intent to launch straight through the ceiling. Think speed, but don’t sacrifice position. If precision matters, reset between reps to take momentum out of the equation and keep things clean.

You should be trying to stand upas fast and jumps high as possible on every rep.

My Favourite Variant

1¼ squat jumps are a personal favourite.

That small reactive partial rep after the full Back Squat Jump is especially useful for lifters looking to sharpen their dip and drive in the Jerk or Push Press.

Final Thoughts

You don’t need to do squat jumps year-round, but when speed, positioning, or bar path start to falter, they’re a simple and effective tool to pull out.

Use them intentionally. Keep them fast. And don’t overload them and kill your speed.

Want help using tools like this in the right phase, with the right intent?