Ronnie Brown Keiser Machine Speed Squat
September 21, 2009
Ronnie Brown, RB for the Miami Dolphins, performs a Keiser Machine Speed Squat with coaching by Luke Richesson, former performance specialist at Athletes' Performance.
About the Video
Ronnie Brown demonstrates how to do a speed squat
on the Keiser machine. Luke Richesson explains that speed into and out of the squat creates the most effective workout.
Luke Richesson: Everyone will go do speed squat on the Keiser machine. To not be too technical, we're not Olympic lifters but the main thing is hip extension that's why we're doing the exercise and then a very quick rack of the dumbbell
bar. The main thing I'm looking for, much like the snatch is a rapid descent and then firing out of the whole and making sure the hips are turned on and our core is nice and tight and chest is tall, much like they would be delivering a blow on the field.
When people first started doing it, they think they need to jump but when the loads progressively get heavier all we're looking for is your feet. You'll raise up to the ball of your feet, not the toes but the balls. The main thing is just extending the hips. I have them control it down, then about two inches from the bottom we'll use that shortening cycle and react out of the whole. This will be somewhere between 60 and 70 percent for certain guys. The younger guys will be going closer to 70, the older guys will be going closer to 60. We're going to go a pretty rapid fire. It will be every 40 seconds they'll be doing a set of two and we're going to do ten sets of two.
For more with Ronnie Brown, check out his NFL Off-Season Workout