 Next question is from Daniel past 98. Do box squats hold value over traditional back squats? And would there be a reason to add them into a program if the overall goal was improving leg definition and size? I learned about box squats, or at least I applied box squats to my routine later on in my workout routine. Never did them up until I'd say I got to my 30s and studying power lifters, I said to myself, why don't I do some of these, what are considered power lifting only movements? Even though I'm not gonna compete in power lifting, maybe they have some carryover for muscle development and if they do them, there must be some value. So I included them in my routine and I had huge gains from the box squats, huge. Now, for those of you who don't know what they are, a box squat, literally you have a box or a bench behind you. You back up with the barbell, you sit down controlled, you don't wanna plop down, you wanna sit down controlled, pause on the bench or the box, almost like you're just sitting on it for a second. You just cut all momentum. Yes, maintain tightness and then come back up. So here's what happens, here's where the value, I think comes from the box squats. When you're lowering a weight and then you reverse direction and come back up, there's some energy that's stored in the muscle as it lengthens that you then get on the rebound on the way up. With the box, you stop at the bottom and remove that. So you're not gonna be able to squat as much, you must have to generate force almost like a dead stop. Not quite because you lowered yourself on the box but almost like a dead stop. There's no recoil kinetic energy that kind of springs you back up. Totally, so you get great gains from doing this. It's different, you build more muscle. Now, I love also using box squats with my clients because it helps teach clients how to squat better. Yeah, with depth. Absolutely, I would put a box underneath somebody and I'd have them focus on perfect form and the box was there to catch them if they lost their balance. And then they'd slowly sit down and then stand back up. It was one of my favorite tools for teaching people how to squat. I ended up using it all the time. Yeah, I totally agree. I actually came across box squats pretty much in the same timeframe as chains and bands and kind of these extra tools that really help you to kind of isolate the different components of the squat. And power users were using these concepts and I kind of got into it. And it was crazy the amount of strength that doing box squats really helped you to kind of address the biggest sticking point of the lift, which is at the very bottom of your squat. And to gain strength there is very helpful. I also found, I know you mentioned, both you did, mention the inability to use the rebound effect or kinetic energy, right? But I also, and so having to go a little bit lighter because of that. But I also found that this helped a lot with clients to break through like a mental plateau of loading the bar more. Because you had this seat to fall back on. And that safety kind of net was there. Psychologically, yeah. Yeah, psychologically it would help you sometimes load. I remember this for myself. I remember the very first time I ever put three plates back when I was in my mid-20s, like that just seemed so unbelievably heavy when 225 was heavy for me back then. And I remember lifting with these guys and them being like, we'll do box squats and I'll be there to spot you. And I'm like, I can barely do two, we're doing five. I don't wanna do 315. He's like, I just want you to feel the weight. But I remember after I did that, how much control and strength I felt with 225. And so I've seen it used like that. And I believe that that's some of the strategy that they use over at, what's the famous power? Westside barbell, right? I mean, they're huge advocates of box squats. I mean, I think that's part of every routine there. So even though a lot of times you have to go lighter because you don't have the rebound effect, sometimes the opposite is true. Sometimes I had clients or people that would feel stronger or feel safer because they had a box or anything that allowed them to actually increase the weight. And then when they then pulled the box, they were able to control more weight. Now the way you program this, it can be programmed obviously on leg day. It could be your squat workout can be all box squats. Or the way I like to use it and the way I programmed it in MAPs and Ebola is I like to do a few sets of box squats before regular barbell squats. I found that to be a great place to put it in the workout.