If you’re a powerlifter, there’s no way around box squats. CrossFit is great and all, but if you want to get faster and stronger without killing your knees or back, it’s time to take up this exercise. Box squats are also more comfortable on your joints because it lowers the amount of weight you’re lifting by about 10%. While still getting the same benefits as traditional squatting on top of being safer. Box squats are also easier to learn than regular squats because there’s no balance involved, just set up in front of your box with your feet at shoulder-width apart and do.
The Box Squat
The best thing about box squats is that they’re a safer alternative to traditional squats. Box squats lower the amount of weight you’re lifting by about 10% while still getting the same benefits as squatting on top of being simpler to learn. In other words, you can get all the benefits of a squat without as much risk or as much effort.
When performing a box squat, you set up in front of your box with your feet shoulder-width apart. You squat down to the box, pause for a second, and then stand back up. That’s it! There’s no balance involved, making this exercise much simpler to learn than traditional squats.
How to Properly Practice Box Squats
To practice box squats, find a box that’s lower than your hip height and stand in front of it. Your feet should be shoulder-width apart and you should have a straight back and tight core. For each rep, place the crown of your head on the box and descend until there’s no more space left in between the top of your thighs and the bottom of the box. Make sure to keep your knees in line with your feet and don’t let them buckle inward. When you’re at the bottom position for this exercise, drive through your heels to push yourself back up to starting position then repeat.
Benefits of Box Squats
There are many benefits to box squats, which is why they are a powerlifting must.
- First and foremost, box squats are safer than traditional squats because you’re lowering the amount of weight you’re lifting by about 10%.
- They’re also more comfortable on your joints.
- Box squats are also easier to learn than regular squats because there’s no balance involved-just set up in front of your box with your feet at shoulder-width apart and do them like you would any other squat.
- Finally, box squats help you get faster and stronger without killing your knees or back.
Programming the Box Squat
The box squat is the most beneficial workout for powerlifters. CrossFit is great but if you want to get stronger and faster without killing your knees or back, it’s time to take up this workout. Box squats are also more comfortable on your joints because it lowers the weight you’re lifting by about 10% while still getting the benefits of squatting. Box squats are also easier to learn than regular squats because there’s no balance involved; just set up in front of your box with your feet shoulder-width apart and do
- Perform the regular squatting movement, sitting on top of the box and driving back up to standing by extending your hips and knees simultaneously.
- Don’t pause at the bottom but, instead drive right back up to standing again. Even if it means bouncing off the box or doing mini-jumps on top of it. This is not a pause squat but rather an explosive workout that’s even harder on your legs.
- When you can’t push back up to standing anymore, that’s when you’re done with the set. The box squat is meant to be performed for high reps, so don’t stress if it doesn’t look perfect at first; simply keep trying to improve, and you will.
The box squat is an important part of any powerlifting program. It’s a great way to add more weight to your lifts, increase your speed, and improve your overall strength. Even if you’re not a competitive powerlifter, the box squat is still a great exercise to include in your routine. It’s a great way to increase your speed and power, and it’s also easier on your joints. So if you’re looking for a more beneficial workout that will help you improve your performance. The box squat is definitely the exercise for you. Give it a try today.
When Should You Use a Box Squat?
You should use a box squat when you want to do less joint damage, you need a lower volume of weight, and/or you’re just lazy. What takes practice is the form and, you’ll soon get better at it. You can also increase your power by doing this exercise because it stabilizes your trunk while also aiming the target of each rep upward. This way, unlike traditional squats, where testosterone levels decrease during long sets. Your growth hormone spikes much higher, which makes them more effective in building up lean muscle tissue rather than just burning fat.
Different types of box squats
There are a few different types of box squats that you can do in your workout routine. The first is the regular box squat, where you just set up in front of the box like you would for a traditional squat and do your reps. This is great for building strength and speed. The second type is the pause box squat, where you pause for two seconds on the box before coming back up. This is great for developing explosive power. The third type is the jump box squat, where you jump onto the box and then back down. This is great for increasing your vertical leap.
Common mistakes that lifters make with box squats
One common mistake that lifters make with box squats is not going deep enough. Make sure to go past parallel and below, or you won’t be getting the most out of this exercise. Another mistake is jumping up onto the box instead of stepping up. This can cause joint pain and put unnecessary stress on your body. Be sure to use controlled movement and step up onto the box like you would a normal stool. Finally, don’t forget to tighten your core and glutes before you squat! This will help keep your form in check and prevent any injuries.
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Conclusions
Box squats are a great exercise for powerlifters, but they can be difficult to learn. The most common mistake is not getting low enough. Because the individual’s torso becomes tilted forward, and their weight shifts onto the toes. This results in bad form that may cause injury or pain. This article provides tips on how to avoid these mistakes with box squats as well as the benefits you’ll receive from doing them correctly. If you’re interested in learning more about programming your workouts for maximum benefit, contact us today.
