- From rack with barbell at upper chest height, position bar
on back of shoulders. Grasp barbell to sides. Dismount bar from
rack and back up until contact is made with box immediately behind.
Stand with wide stance with feet flared out slightly.
- Sit back onto box by bending hips back while bending knees,
keeping shins nearly perpendicular. Lower rear end back onto
box in controlled manner. Stop just long enough to change directions.
Immediately stand back up rapidly by driving hips upward, keeping
knees above ankles and chest high until legs are straight. Return
- Box's height should allow pivot point of hips to travel slightly
lower than pivot point of knee, however, programmed partials
can be performed on a higher box. Rubber mats can be stacked
on top of box to adjust to intended height. Box can be orientated
diagonally so corners can be straddled so box is more directly
under hips in standing position.
- Do not fall or bounce off of box. Do not merely tap and stand.
Do not relax long enough to allow weight to compress spine. Avoid
bending over more while standing up. Keep head facing forward,
back straight and feet flat on floor. Keep knees apart so thighs
point same direction as feet throughout movement.
- Box Squats can build explosive strength by breaking eccentric/concentric
chain. Dozens of variations are used by powerlifters and athletes
using the Westside
Barbell Program. Involvement of Quadriceps and Soleus are
limited since shin is kept nearly vertical.