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Other athletes who may not want todeveop additional muscle mass from emphasizing full squats are gymnasts, divers, high jumpers and even swimmers. <br>Let s examine the box squat in more detail by looking at the concept of starting strength.<br><br>Getting a Head Start on the Competition<br><br>First, it s time for some more definitions. During a concentric contraction a muscle develops tension and shortens, causing movement to occur. During an isometric contraction a muscle develops tension without a change in joint angle; thus no external movement occurs. And during an eccentric contraction, amuscle develops tension and lengthens, also causing movement to occur.<br>One factor that makes the box squat especially effective for sport-specific trainng is that the exercise requires the athlete to perform a concentric muscular contraction after a prolonged isometric muscular contraction. The effect of this on performance is that the paus (isometric) phase dissipates the stored energy (part ofthe plyometric effect) that develops during the lowering (eccetric) phase of the lift, energy that would otherwise be used to help during the lifting phase. <br>In powerlifting competition, research has shown that an extra second delay wating for the judge signal to press the weight off the chest in the bench press could result in a five-percent difference in the amount of weight lifted. 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