Box Squats are a Low ROM Bar Squat that emphasize Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a low position. The key is pausing at the bottom of the squat ROM for 2-3 seconds on a fixed height box then driving up as fast as you can. This is a math and physics equation that will increase your maximum squat weight, influence your 40yd dash time as well as potentially increase your vertical jump height.

Benefits/Pros:

1. Stronger - Better 1RM

2. Increase in RFD rate of force development

3. Break through plateaus with precision data/analysis - Static/Dynamic Method

4. Jump Higher better hip or triple extension

5. Faster sprinting speeds - physics (F=MxA) The science behind speed.

6. Knee Shear Reduced loaded on Glutes ...