- 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 or knees slightly behind ankles.
Lower rear end back onto box in controlled manner. Rock torso
back slightly. Once torso rocks forward, immediately stand back
up rapidly by driving hips upward, keeping knees above ankles
and chest high until legs are straight. Return and repeat.
- Try to keep knees from traveling forward while reaching rear
end back onto squat box. Ideally, knees could be behind ankles.
In this position, greater stretch reflex can be created through
hips (via hamstrings)
once torso rocks forward just before squat. However, other hip extensors
can engage in stretch-shortening
cycle (although to lesser extend in this position) in lieu
of hamstrings' optimized involvement.
- Box Squat is said to build explosive strength by breaking
eccentric/concentric chain as experienced in Barbell
Squat. However, stretch-shortening cycle still occurs through
altered exercise mechanics as explained above.
- Adjustable safety bars on power rack should be positioned
slightly below lowest position of barbell in case of fail. Box's
height could allow pivot point of hips to travel slightly lower
than pivot point of knee, however, programmed partials
can be performed on 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 on to or bounce off of box.
Keep head facing forward, back straight and feet flat on floor.
Keep knees apart so thighs point same direction as feet throughout
movement. Involvement of Quadriceps and Soleus are limited since
shin is kept nearly vertical.
- During 1960s, Box squats (then called Rocking Box Squats)
were first popularized by Olympic hammer thrower and power lifter
George Frenn (Boyle 2010). Box Squats were later popularized
by Louie Simmons.
Dozens of variations are used by powerlifters and athletes using
Louie Simons' Westside