vertical jump training

Lightened Box Squat

Best Use For Improving Vertical Jump

Lightened Box squats are an excellent way to develop rate of force development (RFD) and general maximum strength. The accommodating assistance of the bands provide plenty of help at the bottom where you most need it, with that help decreasing as you come up into the lift.

This forces you to really explode all the way through the rep as well as allowing you to use greater loads to further develop strength in the ranges most used for jumping. The addition of the box adds another dimension to the lift as you have to overcome the load from the seated static position at the bottom.

Technique Tips

Lightened box squats are a great way for jumping athletes to train for strength. You can add a bit more weight to the bar which allows a higher intensity training stimulus to be used without compromising athlete safety.

To perform the lift just box squat as you would normally except you attach one end of some bands to the top of a power rack and the other end you loop over the bar. Simple but effective. Note also that box I am using in this video is a little high. Normally you would use a box that has you seated just below parallel, not slightly aboveas is the case here.

Alternative Exercises

Some good alternatives to the lightened box squat are

Back Squat

Lightened Concentric Squat

Lightened Squat

Box Squat



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