We have discussed different types of squats in our previous posts, let’s discuss the benefits of box squats today. The box squat is popular for power lifters, and it is one of the big three lifts. Often times athletes will box-squat with close to or sometimes even more than what they’re capable of squatting without a box.
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
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.
7. Enforces Proper Technique
Being forced to break parallel in order to reach the box during the eccentric part of the lift is one of the most important benefits of box squats. As the weights increase heavier, athletes have a propensity to squat higher when free-squatting. Box squatting completely eliminates this. After regular practice with the box, an athlete should always break parallel for all squats.
Furthermore, box squatting encourages athletes to sit back entirely when descending rather than merely lowering themselves and rising back up, which helps teach proper squatting technique.
8. Improves range of motion and mobility
Box squat is a type of ballistic stretching that can help with limited range of motion and flexibility while also making it simple to track your progress. Set the box at a height above parallel if the athlete is unable to break parallel during the squat.
Simply place a 45-pound plate on top of the box if this is still too difficult (or however many are needed). You can gradually remove the plates and change the box height as an athlete improves their range of motion in the squat until they can consistently break parallel.
9. Aids in enhancing strength and power
One of the amazing benefits of box squats is its ability to build power and strength. Box squatting, as I previously mentioned, causes a person to squat backwards rather than straight down. As a result, the lifter can squat backwards on the box and attain a shin angle that is perpendicular to the floor or slightly beyond it. When combined, these exert a heavy load on the posterior chain muscles.
Additionally, box squatting requires a person to break the eccentric-concentric chain, which aids in the development of enormous amounts of power and strength by allowing you to lift weights with muscles that are relaxed or static from sitting on the box.
When it comes to climbing out of a hole, free squatting’s bounce and rebound are helpful, but if you can lift a lot of weight while seated on the box, you can certainly do the same (and more) when free squatting. In actuality, compared to other types of squatting, box squatting results in a rate of force development that is three to four times higher than other types of squats.
10. Strengthen Hamstrings and Glutes
Many people have a quad-dominant physique, which means their quads like to dominate and perform the majority of the work during leg exercises. The muscles in your posterior chain, or the back of your body, including your glutes and hamstrings, can be strengthened with box squats.
According to Luciani, “box squats recruit your hamstrings and glutes more than ordinary squats.” Why? Your center of gravity is further forward in a typical squat. “Box squats cause you to sit further back since you are actively attempting to reach your hips back toward the box. Consequently, the hamstrings, hips, and glutes are more active, “She clarifies.
How to Do Box Squats
- 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.
How to Work out Safely and Avoid Injury
Before starting an exercise program, talk to your doctor if you have a history of health issues. In order to maintain the security and efficacy of an exercise program, proper exercise technique is crucial. However, depending on your particular demands, you might need to adapt each exercise in order to achieve the best results. Always choose a weight that enables complete body control during the exercise. When exercising, pay special attention to your body and stop right away if you experience any pain or discomfort.
In order to observe consistent growth and build body strength, add correct warm-ups, rest, and nutrition into your training regimen. Your ability to efficiently recuperate from your workouts will ultimately determine your results. Before working out the same muscle groups again, rest for 24 to 48 hours to give your body enough time to heal.
3 Box Squat Variation
One of these three versions can suit your needs if you want to switch up your box squat workouts:
1. Low box squat: This advanced form of the squat allows your knees to move over a wider range of motion since it uses a lower box height.
2. Bodyweight box squat: If you’re new to box squats, think about perfecting your form without a barbell in your hands.
3. Dumbbell box squat: This entry-level version swaps out a barbell for dumbbells. Dumbbell box squats are performed by lowering yourself to the box while gripping a pair of dumbbells at your sides.
I hope this article is worth your time. The benefits of box squats explained above should motivate you to try it out. If you are a novice who is new to box squat, remember to use light load at first. This will allow the joints and musculature to develop the proper motor pathways and flexibility needed to perform the lift properly and safely. Box squat, when done properly will help you to develop the needed strength and power for your sport.
Originally posted 2022-11-30 01:57:42.