Developing Explosive Power With Box Squats

Box squats are what it says on the tin you squat onto a box. I have found box squats incredibly useful in teaching beginner lifters how to squat deep and with proper form. In my experience a vast majority of athletes struggle to do squats in a proper and safe manner. By introducing them to box squats the 3 fairly major benefits are;

1. Box squats are safe; One of the major flaws in squatting is rounding out the lower back although this can still occur with box squats, it is a lot easier to overcome using this method. 2. Correct technique is enforced; Box squats force you to sit back correctly when in the eccentric (lowering) phase of the lift, it forces you to lower the bar using your hips first. This places more stress on the powerful

hamstrings and glute muscles, which are key movers in this exercise.

3. Huge gains in hip power ; Because at the mid point of the exercise you have to come to a dead stop ( this will recruit more muscle fibers which results in more strength) you really have to engage your hips to drive back up and out of the seated position.

I have used various boxes, beer crates, concrete blocks, reebok step boxes, rubber bumper plates and all sorts of strongly constructed objects to act as my box. It is recommended that you use differing height increments when box squatting the most common heights are 18, 15 and 13 inches although it is not uncommon for more experienced athlete to box squat even lower.

BOX SQUAT STARTING POSITION. The starting position on Box Squats is similar as for Squats with maybe a slightly wider stance.

• Put the bar low, on top of your rear deltoid muscles.

• Grip the bar with a narrow grip this makes it easier to keep your upper-back tight, which adds strength.

• Feet should be positioned wider than your shoulderwidth. Feet turned out about 30°.

• Keep the upper back really tight as if you are trying to squeeze somebodies finger-tips between your shoulder-blades. Keep this position during the whole lift.

• Make a big chest and keep it up. This together with the tight upper-back will prevent your back from rounding

• Keep your head fixed looking at a point in front of you during the whole lift. Don’t look up or down: look forward.

Keep your abs tensed this increases lower back stability. Push your abs out as if someone was going to punch you in your stomach.

BEGINNING THE BOX SQUAT Lower yourself by moving your hips first. Your knees should hardly move during Box Squats. Any power generated begins with your hips.

• Sit Back. Push your hips back as far as you can. Imagine you are sitting back onto a chair. Your knees don’t move, your hips move back.

• Shins Perpendicular. Or even past perpendicular to the floor. You’ll get this by moving your hips first. Push them back as far as you can.

• Knees Out. Your upper-thighs must stay inline with your feet to avoid knee injuries. Push your knees out, point them where your toes point.

• Sit on The Box. Do not let yourself fall on the box. Lower yourself under control. Not slow, and not a touch & go. It should be controlled.

• Stay Tight. Don’t relax your muscles, it can cause back injuries. Keep all your muscles tight on the box. SQUATTING OFF THE BOX. Stay tight as possible, keep your chest up and look forward. Do not lean forward.

• Heels on The Floor. Curl your toes. Drive through your heels on the floor so you don’t lose balance. Using a shoe with no heel is recommended.

• Explode. You can’t do Box Squats slowly. Squat up by exploding from your hips. That’s how Box Squats build hip power.

COMMON BOX SQUAT MISTAKES. Box Squats - like any weight lifting exercise - can mess with your lower back if you don’t do them correctly. The key is to sit on the box and stay tight. Do not bounce or relax.

• Don’t lean forward This will make your back round. Look forward, big chest, shoulder-blades back & down, arch your back, push your abs out.

• Never ever relax. The spine gets the whole loading as surrounding muscles can’t provide support. Stay tight push your abs out.

• Don’t let your knees get in front of your feet. Keep your shins (past) perpendicular to the floor. Lower yourself by pushing your hips back.

• Do not rock on box Squat up by moving your hips up. Keep your torso still.

• Never ever bounce. Lower yourself under control. Sit on the box.

Box squats like a lot of exercises is a great performance enhancer if done correctly but equally can cause the athlete serious damage if executed wrong.

Mike McGurn INTERNATIONAL STRENGTH AND CONDITIONING COACH