Box Squats

Introduction

The box squat is an effective squat variation that can help improve your squat technique, build lower body strength, and prevent injury.

This guide will help you understand the benefits of box squats, how to perform them correctly, and when to incorporate them into your training routine.

How to Perform

Setup

1. Position the Box: Place a box or bench behind you at a height where, when you sit on it, your thighs are parallel to the ground or slightly below.
2. Position the Barbell: Place the barbell at an appropriate height on the squat rack, just below shoulder level.
3. Grip the Bar: Grip the bar with your hands slightly wider than shoulder-width apart.
4. Position Under the Bar: Step under the bar, positioning it across your upper back (traps). Squeeze your shoulder blades together and lift your elbows slightly to create a shelf for the bar.
5. Unrack the Bar: Stand up to lift the bar off the rack, take a step back, and position your feet shoulder-width apart with your toes slightly pointed outward.

Execution

1. Starting Position: Stand tall with the barbell securely positioned on your upper back, chest up, and core engaged.
2. Lowering Phase: Inhale deeply, brace your core, and bend at the hips and knees to lower your body. Push your hips back as if you're sitting down on a chair.
3. Sit on the Box: Lower until you sit lightly on the box. Ensure your shins are vertical and your torso remains upright.
4. Lifting Phase: Drive through your heels to extend your hips and knees, returning to the starting position. Exhale as you complete the lift.

Key Tips

• Maintain a Neutral Spine: Keep your back straight and avoid rounding your lower back.
• Engage Your Core: Tighten your core muscles throughout the lift to stabilize your spine.
• Controlled Descent: Lower yourself in a controlled manner, avoiding any bouncing on the box.
• Proper Foot Placement: Ensure your feet are flat on the ground, providing a solid base.

Benefits

Box squats offer several unique benefits that can enhance your overall squat technique and lower body strength:

1. Improved Squat Depth: The box helps you achieve consistent squat depth, ensuring proper form and preventing partial squats.
2. Enhanced Power: Pausing on the box eliminates the stretch reflex, requiring you to generate power from a dead stop, which builds explosive strength.
3. Better Form: The box encourages proper hip hinge and knee tracking, reducing the risk of injury and improving overall squat mechanics.
4. Increased Confidence: Box squats can help build confidence in handling heavier weights by providing a safety mechanism.
5. Targeting Sticking Points: Box squats allow you to focus on and strengthen specific points in the squat range, specifically the bottom position where many lifters struggle to initiate the upward movement.

Common Rep Schemes

Different rep schemes can be used to achieve various fitness goals with box squats. Here are some common schemes to consider:

1. Straight Strength Sets (1-6 Reps)
   • Description: Low reps with heavy weights.
   • Purpose: Maximize strength.
   • Example: 3-5 sets of 1-6 reps at 80-95% of your one-rep max (1RM).
   • Proximity to Failure: 2-4 ****Reps in Reserve (RIR)
2. Straight Hypertrophy Sets (6-12 Reps)
   • Description: Moderate reps with moderate weights.
   • Purpose: Promotes muscle growth through mechanical adaptations. ⬇️ Metabolic Fatigue
   • Example: 3-5 sets of 6-12 reps at 60-80% of your 1RM.
   • Proximity to failure: ≤ 3 Reps in Reserve (RIR)
3. Straight Hypertrophy / Muscular Endurance Sets (15-30 Reps)
   • Description: Higher reps with light-moderate weights.
   • Purpose: Promotes muscle growth through metabolic adaptation. ⬇️ mechanical fatigue.
   • Example: 3-5 sets of 15-30 reps at 30-50% of your 1RM. ≤ 2 Reps in Reserve (RIR).
4. Rest Pause Sets (40-60 total reps)
   • Description: accumulate reps by performing a set to near failure, then continuing after a short rest.
   • Purpose: Maximizes muscle fiber recruitment and adds variation.
   • Example: Perform max reps at 60%, rest 30 seconds, perform another max rep set, rest 30 seconds. Repeat until you achieve the target total reps.
5. Drop Sets
   • Description: Performing a set to failure, then reducing the weight and continuing.
   • Purpose: Maximizes muscle fatigue and growth.
   • Example: Perform 8 reps at 80%, immediately drop to 60% and perform as many reps as possible.

When to Incorporate

Incorporating box squats into your training routine can be highly beneficial in various scenarios. Here’s when and why you should consider adding them:

1. Improving Technique: If you struggle with maintaining proper form or depth in your regular squats, box squats can help. The box ensures you reach the desired depth consistently, helping you build muscle memory and improve overall squat mechanics.
2. Breaking Plateaus: When you hit a plateau in your squatting progress, box squats can be a powerful tool to overcome it. By focusing on the bottom position and generating power from a dead stop, you can strengthen the muscles and movement patterns needed to break through sticking points.
3. Building Explosive Power: Box squats are excellent for developing explosive strength. The pause on the box eliminates the momentum, requiring you to generate power from a stationary position, which can enhance your overall power output and athletic performance.
4. Rehabilitation and Injury Prevention: If you are recovering from a lower body injury or want to prevent one, box squats can provide a safer alternative to regular squats. The controlled range of motion and the ability to use a lighter load while still maintaining effectiveness make box squats a valuable addition during rehabilitation phases.
5. Training Variety: Adding variety to your training routine is crucial for preventing plateaus and keeping your workouts interesting. Incorporating box squats introduces a new stimulus for your muscles, promoting continuous adaptation and growth.
6. Specific Training Phases: During specific training phases, such as strength or power cycles, box squats can be strategically used to focus on different aspects of your squat performance. For instance, during a strength phase, you might use heavier loads with box squats to build maximal strength, while during a power phase, you could use lighter loads with a focus on speed and explosiveness.

Conclusion

The box squat is a versatile and effective exercise that can enhance your squat technique, build lower body strength, and improve overall performance. By incorporating box squats into your training routine, you can achieve better form, increased power, and greater confidence in your squats.

Ready to become your FITTest self? Sign up for your 5-day free trial!