vertical jump training

Paused Squat

Best Use For Improving Vertical Jump

Paused squats, like box squats, are an excellent way to develop rate of force development (RFD) and general maximum strength. The need to overcome the weight from the paused hold at the bottom really helps increase your starting strength.

Technique Tips

To perform a paused squat simply squat down as you normally would, and when you reach the bottom of the lift, hold that position for a few seconds. This removes a lot of the influence of the stretch shorten cycle and requires you to generate a great deal of power to movethe weight. You might have to use lower weights with this exercise as the paused holds really take their toll on you.

Alternative Exercises

Some good alternatives to the paused squat are

Back Squat

Box Squat

Concentric Squat

Safety Bar Box Squat



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