What Are Box Squats?

The box squat is a complex workout that works different muscle groups all over your body by using a barbell and plyometric box. Use a wide stance and place your feet somewhat more apart than shoulder-width apart to perform box squats. Unrack the barbell after taking a deep breath and engaging your core. Lower your body until you are sitting on the plyometric box at the bottom of the squat, then raise yourself back to standing while supporting the barbell on your upper back.

Benefits of box squats[/color]

The 10 benefits of box squats include:

1. Warm-up for heavy squats

Box squats are one of the favorites squats to do before lifting a heavy weight.

It is better to perform box squats with a lighter weight—say, a 20-pound medicine ball—at a shallow depth, focusing on getting out of the hole as quickly as possible.

This ensures that your body and muscles are prepared for the hefty lifts that will follow later in the exercise thanks to the emphasis on speed out of the hole. Think of it as a neuromuscular warm-up.

2. Work Your Entire Lower Body

The box squat is a potent complex exercise that works your hamstrings, quadriceps, glutes, calves, and core. Additionally, you're working your upper body whether you're holding a weight in front of or behind you (think: barbell back squat; goblet squat). In conclusion, box squats develop powerful bodies.

3. Improved squat depth consistency

Squat depth is important inasmuch as it relates to your training objectives.

According to this study with collegiate athletes, quarter squats, for instance, are a proven strategy to increase vertical jump and 40-yard speed.

Box squats ensure that you are hitting the same depth with every repetition by giving you clear feedback when you've reached the limit of your range.

Sincerely, there are times when we give up a little bit of range of motion to increase the number of rep count. The box forces you to be honest with depth and range of motion.

4. Greater confidence and heavier weights

The presence of the box instills additional confidence and encourages individuals to aim for higher numbers than they otherwise could.

This may be due to the fact that the knees are not put under as much stress, or it may be because you feel more confident knowing that even if you fail the lift, you won't end up crumpled like a rusty lawn chair.

The work involved in performing regular squats is continuous: eccentric (moving downward), static (at the bottom), and concentric (going up).

You expend a lot of energy throughout each of the three phases, and this consistent energy use probably reduces your power output over the duration of the rep.

5. Customizable Depth

This is one of the many benefits of squats and why you should consider trying it out. The fact that you can adjust the box's height to a specific height is one of the subtle features of this squat.

A higher box is ideal for lifters who have recently recovered from a knee injury and wish to start loading their quadriceps and patella tendons without fear of failing.

A higher box set up can be employed in this exercise as well for athletes who desire to perform big quarter squats.

Lifters can use a lower box setup (with lighter weight) to practice getting out of the hole.

Elastic energy diminishes and you miss the "bounce" you normally get from a boxless squat since there is a halt during the descent when you lay your butt on the box.

You should begin this form of depth training with lighter weight than you would typically squat with because the pause is crucial and forces you to truly power your way out of the hole.

6. Greater posterior chain development

When performing box squats, you are compelled to use more of your posterior chain since the box is positioned on the back of your calves.

You shouldn’t send the knees forward while performing the lift.

Most of the work will be performed by your hips, hamstrings, glutes, lower back, and lower body.

According to studies with seasoned lifters, the center of mass shifts to the posterior during box squats (and powerlifting squats) as opposed to a more conventional narrow-stance squat.

In other words, box squats are worthwhile to consider if you want to increase the glute activation in your lifting.

How to Do Box Squats[color=#770077]

Place the bar on your upper back, take a deep breath, and slightly brace your core before unracking the bar.
Reposition your feet by taking two steps backward.
Squat to a box that is positioned at the height you choose.
Exhale as you move up or exchange air as you reach the top.
For each rep, take a deep breath.

How to Add Box Squats to Your Workout

Depending on the reason you're adding box squats into your workout, you should make out plan on how to incorporate them without issues.
Beginner: Stick to bodyweight squats if you have never lifted weights before. Hammond suggests performing 12 to 16 repetitions at once.

Intermediate: According to Luciani, if you are neither a beginner nor a powerlifter, pick up a kettlebell and perform 5 sets of 8 goblet box squats.

Advanced: I advise performing 5 sets of 3–5 repetitions if your ultimate goal is to squat heavier. Start light and gradually increase your weight; these will most likely be more difficult than you anticipate. Additionally, be sure to give your body at least a minute or two to rest between each set so that it can recover.

Note: overusing box squats in your workout regimen is a drawback of the exercise. Box squats are a terrific tool, if you're healthy and not injured, you should also be performing normal squats to maintain your strength over the entire range of motion.

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