Squat Articles

“Guide to Box Squatting”

By Ian Smalley

What Are Box Squats? As the name implies you are squatting onto a box, rather than down to imaginary parallel (hopefully). These can be incredibly useful for developing explosive power out of the hole, as well as helping to fix many of the problems beginners have with proper squat form and reaching depth. There is nothing worse than training above parallel in the gym and going to a meet and getting red lighted for depth. You can’t blame your body, it doesn’t know the difference because you haven’t shown it how to get there, and just as important, how to get back up explosively.

The Benefits of Box Squatting. Many new lifters struggle to do squats correctly. While giving up an exercise too early is never the option, switching to Box Squats may allow for safer squatting and quicker progress. Benefits are as follows:

• Enforces Proper Technique. When using a box you can’t cheat depth, and you learn to sit back properly by initiating the movement with your hips first. Box Squats can also improve hip mobility.
• Develop Explosive Hip Power. With Box Squats you are forced to start from a dead stop in the bottom position. This develops a strong, explosive posterior chain.
• Box Squats are safe. Rounding out the lower back is a common mistake when Squatting. While it’s still possible when doing Box Squats, it’s much more difficult and this tendency will typically disappear much quicker and lead to proper squat form.

Getting The Box. Make sure to construct your box with adequate re enforcement, and construct it to the correct height. The box must be big enough for your glutes to sit on, and strong enough to take your weight plus the hundreds of pounds you have on your back . Ideally you have boxes of varying heights but there are ways to maximize the effectiveness of a single box..

• Plates. Bumper plates are thicker thus work better. You can place plates on top of yor box to vary the height.
• Be Creative. Aerobic box. Or plyometric jump box. Or a low bench.
• Adjustable Box. Some online retailers sell a box that you can adjust to different heights 
  
  
  

Box Squat Starting Position. The starting position for Box Squats is similar to that of regular Squats. Although you may use a slightly wider stance.

• Low Bar. High bar doesn’t work for Box Squats. Put the bar low, on top of your rear delts
• Narrow Grip. Using a narrower grip can make it easier to keep your upper-back tight, which adds strength.
• Foot Stance. You don’t need to go as wide as sumo stance, but should definitely be wider than your shoulder-width. Turn your feet out about 30°.
• Tight Upper-back. Imagine you try to squeeze a pencil between your shoulder blades .and fight to keep this position during the entire lift.
• Chest Up. Keep your chest high, This along with a tight upper-back will prevent you from rounding over.
• Look Forward. Fix a point in front of you during the whole lift. Don’t look up or down. Often times mirrors can be distracting so if you have a bed sheet to cover the mirror in front of you that would be ideal.
• Push Out Against Your Belt. Doing this will lower back stability during the lift. Push your abs out as if someone was going to punch you in you in the gut.

Starting the Movement. First begin downward by moving your hips first. Your knees should move little during a Box Squat. It is the opening up of the hips that initiates the down ward descent if your squat form is correct.

Sitting Back. Push your hips back as far as you can. Like sitting down on a chair, your knees in or out, you just sit back

• Knees Out. This is a mental cue more than anything. If you focus on pushing your knees out, they will not pinch in, which causes a form breakdown. If your feet are pointed out, keep them pointed in the same direction.
• Sit on The Box. Don’t drop so fast that you fall onto the box, or try to bounce off of it. Lower yourself under control. Be deliberate in your movement.
• Stay Tight. Don’t relax when you come in contact with the box. This can cause back injuries from rounding over with a fully loaded bar. Stay tight at all times.

Out of the Hole. Staying as tight as possible, keep your chest up and look forward. Squat up by driving up with the hips, don’t lean forward or you’ll end up in a good morning.

• Drive through the heels. Try to spread the floor. This will give you maximum stability while keeping you up right through out the ascent. Flat soled shoes are recommended.
• Explode. Don’t ever come out of the hole slow. Squat up by exploding from your hips. Its the pop with the hips that builds the power when Box Squatting.

Common Box Squat Mistakes. Box Squats, like any movement, can cause lower back problems if done incorrectly. The key is to sit on the box and stay tight. Don’t bounce or relax on the box.

• Don’t Bounce. This smashes your spine. Lower yourself under control. Sit on the box.
• Don’t Relax. Your spine will take the entire load with no support.
• Don’t let your Knees get in front of your feet. This greatly reduces your posterior chain strength by shifting the load to your quads.
• Don’t Rock. You can’t engage your glutes during the movement and can risk back injury.
• Don’t Lean Forward. This will make you round over, and you’ll be forced to perform an uncomfortable good morning in order to stand up.
• Don’t let your Knees pinch in. This can tweak your knees, knee wraps can mask the effect but ultimately your form will suffer