The BOX SQUAT is a variant of the SQUAT, in which there is a “box” touched with the glutes. So let’s see the CORRECT EXECUTION, COMMON MISTAKES, BENEFITS.
BOX SQUAT – INTRODUCTION
The box squat is an exercise used in various contexts: in the gym, in powerlifting, bodybuilding, and also in the clinical-rehabilitation context. It is performed by sitting down or touching a support (a box, a step, a pile of plates). It is can have different functions:
- AID EXERCISE: as the first approach to squat movements.
- CORRECTIVE EXERCISE: it can correct technical defects in the lower part of the squat.
- SPECIFIC EXERCISE: it can improve performance in powerlifting or athletic training.
It is a multi-joint exercise useful for developing muscle mass, strength, and toning your body; it is often used in the athletic training of many sports. Initially, the box squat is performed with light loads (free body, dumbbells, kettlebells) that allow you to learn the movement effectively while maintaining optimal execution technique. With time and a good training program, it is possible to manage ever greater loads, achieving extraordinary athletic performance.
BOX SQUAT – EXECUTION TECHNIQUE
Here you’ll find the correct setup and execution technique for the box squat.
EXECUTION TECHNIQUE – SETUP
Before performing the box squat make sure that the box is stable and positioned behind you. When standing upright try to stabilize the whole weight of the body on the center of the foot and fix a point in front of you to maintain a neutral position of the head. Inhale some air trying to inflate the belly to increase the stability of the trunk and the whole body.
EXECUTION TECHNIQUE – DESCENT PHASE
Flex your hips, knees, and ankles at the same time, maintaining the physiological curves of the spine until you reach the box. IMPORTANT FACT: do not lose the lumbar position or do not bend too much, try to master the load.
EXECUTION TECHNIQUE – THE HOLE
Just touch the box keeping muscle tension, do not discharge the weight on the box. Make a 1/2″ stop to give time to your muscles to be ready for the ascent phase.
EXECUTION TECHNIQUE – THE ASCENT PHASE
Progressively push your feet against the floor, as if you want to move the floor away from you, keeping always the weight on the center of the feet. Remember that the shoulders and pelvis go up at the same time. When back in the starting position, exhale and repeat the same.
EXECUTION TECHNIQUE – BOX HEIGHT
A question that always makes doubt is about the height of the box. The height of the box depends on if that is your first time doing a box squat and you are unfamiliar with the movement, a high box is better. If you already know the pattern of the squat, you can choose a lower box.
BOX SQUAT – COMMON MISTAKES
A wrong height of the box can lead to wrong execution and poor muscle activation. So do not be in a hurry to immediately reach a certain depth, choose the height that is better for your body morphology. Also, loss of muscle tension when touching the box. In this way, you’ll deactivate the muscles of the lower limbs that will lead to problems in the ascent phase when training with high loads. Losing physiological curves during movement puts stress on the spine, improving DOMS. Losing the trajectory of the lift will unbalance yourself forward or backward during the movement, compromising the correct execution.
BOX SQUAT – BENEFITS
The box squat has different benefits based on the context in which it is used. Using a box gradually lower over time allows a beginner to learn the squatting movement without the “fear of falling back”. Improving technique in subjects who do not perform the squat movement correctly. The use of a box helps to gradually correct the motor pattern. In athletic preparation, you can perform the box squat to train explosive strength starting from the bottom (less muscle tension) and get back up quickly, reactivating the target muscles. In powerlifting, it represents a real aid in the execution of the squat. The box forces the athlete to tilt the torso forward and to actively use the hamstrings and in general the entire rear kinetic chain. It also represents a reference of the depth in the hole.
BOX SQUAT – CONCLUSIONS
In conclusion, you now have an overview that will help you use this exercise with logic and rationality, aware that it is not an essential exercise, but it can be very useful in different contexts: aesthetic or performance.
Did you like this article? If you want to know more about squat, you’ll find the complete guide HERE.