The box squat is a variation of the traditional squat exercise that utilizes a box to control depth and potentially improve overall squat performance. Louie Simmons, a renowned powerlifting coach, is a big advocate for box squats, believing them to be a superior and safer alternative to regular squats. This blog post will delve into the benefits of box squats and how to perform them effectively.
Reduced Stress on Knees and Lower Back
One of the main advantages of box squats is the reduced stress placed on the knees and lower back. By sitting on the box, you limit the depth of the squat, preventing excessive flexion in the knees and spine. This can be particularly beneficial for lifters recovering from injuries or those with pre-existing knee or back problems.
Improved Technique and Power
Box squats can help improve your squat technique by ensuring you reach a proper depth consistently. The box serves as a depth cue, preventing you from going too low and potentially compromising your form. Additionally, the pause at the bottom of the squat, where you sit on the box, allows for a more explosive drive off the box, translating to greater power in your regular squats.
Faster Recovery and Increased Training Frequency
Box squats are often considered less demanding on the central nervous system compared to regular squats. This allows for faster recovery between workouts, enabling you to squat more frequently and potentially see faster progress in your overall squat strength.
How to Perform Box Squats
Here’s a step-by-step guide on performing box squats:
- Set up the squat rack with a barbell at an appropriate height for you.
- Choose a box that allows you to reach a depth slightly below parallel when you sit on it.
- Position yourself under the barbell as you would for a regular squat.
- Unrack the weight and maintain a tight core and arched back throughout the movement.
- Squat down as if performing a regular squat, but control the descent and ensure you don’t go lower than the top of the box.
- Make contact with the box and pause for a brief moment, keeping your core engaged and back tight.
- Push explosively off the box, focusing on driving through your heels to stand back up.
- Complete the desired number of repetitions before reracking the weight.
Safety Tips
- Choose the right box height: Start with a box that allows you to comfortably reach a depth slightly below parallel. As your squat strength improves, you can gradually decrease the box height.
- Maintain proper form: Focus on keeping your core engaged, back arched, and knees tracking outwards throughout the movement.
- Don’t bounce off the box: The purpose is to control the descent and pause at the bottom, not to use the box for momentum.
- Start light: As with any new exercise, begin with a lighter weight and gradually increase it as you become comfortable with the movement.
Conclusion
Box squats offer a unique training stimulus that can benefit lifters of all levels. From reduced stress on the joints to improved technique and power development, box squats can be a valuable addition to your squat routine. Remember to prioritize proper form and gradually increase the difficulty as you progress. If you’re looking to enhance your squat performance or simply add variety to your leg training, consider incorporating box squats into your workout program.
Check out our previous post about Inside Westside Barbell’s Benching Champions Training.