This week I would like to take this opportunity to discuss the box squat. I will be going through an explanation on why the box squat can be beneficial to you, how to properly perform the squat, and a few other details regarding different training variables. A few great reasons to try out this squat are the fact that it will help reinforce proper form as well as help break through strength plateaus.
When you have a target below you and you get to briefly pause on the box, you can pinpoint certain weaknesses in your form. You will not have any momentum to help you up from the bottom of the squat which will also help you increase your strength over time. To set this move up, you will need a squat rack with a barbell and a box to sit on.
Generally speaking, a common goal is to squat with your upper legs parallel to the ground. Everybody is at different levels when it comes to mobility and injuries so I would suggest using a box that you feel comfortable with. You can slowly decrease the height of the box as you become stronger with this move. However, depth is not the most important factor and I do not want anyone to feel like they are forced into an uncomfortable position, do what works for you!
Once you have your box, place it in the rack about one step behind you. You will step under the barbell, put the weight on your upper back and take a step back so you are over the corner of the box. Position your feet around shoulder width and point your toes forward or slightly out. Break at the hips first by pushing your butt back and then follow by breaking at the knees. As you descend you want to focus on keeping your back neutral and your knees in line with your toes. Once you control yourself to the box you will sit down and pause briefly to take any momentum away. Then drive through your feet and stand up.
Posture is also very important with this squat variation. Make sure you can control the weight down and you don’t smash into the box, this will add unwanted stress on your lower back. As I mentioned earlier, this can help pinpoint issues in your form. If you drive up from the bottom and see you knees cave in or you feel you back rounding, you can start by taking some weight off and correcting those issues. If you are making those mistakes with a box, there is a high chance you’re making them without the box as well. I am describing a slow and controlled movement but if you want to train more explosively, the box squat is an excellent option.
You will repeat the same form but when you touch down on the box you will explode up with power and drive to the top as fast as you can. When you look at rep ranges for this type of move you have tons of variety. If you want form, 2-4 sets of 10-15 reps are a great start. If you looking to add size or strength you could shoot for heavier weight and rep ranges closer to the 5-10 mark.
At the end of the day if you are pushing yourself and focusing on good form don’t worry about getting caught up in the little details.