Next Event: IDFA 139: MONTREAL (Amateur & Pro) – OCTOBER 5, 2019

Box Squat (with Barbell)

Box Squat (with Barbell)


Preparation
Using a safety rack or similar, set up the bar at upper chest height. Step under the bar and let the bar rest on your upper traps. Grasp the bar on either side. Dismount bar from rack and back up until contact is made with box immediately behind. (Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.) Place feet a comfortable width apart, around shoulder width or slightly wider. Toes pointed straight or slightly outward.

Note: In the illustration above he is using a bench. You can use a bench (Benches are usually too high.), box, or aerobic step risers (The aerobic step risers are great as you can use the desired amount of risers to get the height of the step you are seeking.).

Execution
Sit back onto box by bending hips back while bending knees, keeping shins nearly perpendicular. Lower rear end onto box in controlled manor. Pause for a second or two, and then stand back up rapidly by driving hips upward, keeping knees above ankles and chest high until legs are straight. Return and repeat.

Comments
-Do not fall or bounce off of box.
-Do not merely tap and stand.
-Avoid bending over more while standing up. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Thighs should point same direction as feet throughout movement.
-You can use a bench (Benches are usually too high.), box, or aerobic step risers (The aerobic step risers are great as you can use the desired amount of risers to get the height of the step you are seeking.).

Note: Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.

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