vertical jump training

Safety Bar Box Squat

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Best Use For Improving Vertical Jump

Box squats are an excellent exercise for developing both maximum strength and RFD and the safety bar version is no different. The brief pause on top of the box means your body has to develop force quickly enough to overcome your inertia. This has many direct benefits for jumping as the quicker you can develop force coming out of the bottom of your jump, the more force you will be able to apply and the higher you will jump.

Technique Tips

The safety bar box squat is performed exactly as you would a regular box squat. You sit back onto the box in a controlled manner. Once you are on the box you have a brief pause, all the while keeping your midsection tight to ensure minimal spine pressure. After the pause you simply explode back up with as much force as you can.

Alternative Exercises

Some good alternatives to the safety bar box squats are

box squats

Box Squats with bands

Front Squat



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