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DE Squats 1/11: Dynamic Effort Training for Speed & Power

130 views · Published 12 January 2008 · 1:20 · Indexed 20 September 2026

Channel: Chris Duffin · 2008 · People & Blogs

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In this video, I’m demonstrating Dynamic Effort (DE) squats with a focus on improving speed and power, as part of my 1/11 training cycle. DE squats are a key component of building explosive strength by using sub-maximal weights (typically 50-70% of your 1RM) and moving the bar as fast as possible with proper form. This method helps develop quickness out of the hole and improves overall squat strength, making it an essential part of any powerlifting or athletic training regimen.

I’ll take you through my setup and execution, explaining how I incorporate speed and explosive movements into my squats to maximize performance. By using lighter weights and focusing on bar speed, I’m able to develop the strength needed to move heavier loads more efficiently and with more power. You'll also see me use accommodating resistance (bands or chains) to increase the tension at the top of the lift, which helps improve lockout strength and overall speed.

Whether you're a beginner looking to refine your squat technique or an experienced lifter aiming to enhance your explosive strength, DE squats are a great tool to incorporate into your routine. Don’t forget to like, comment, and subscribe for more tips and training insights!

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