- 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 onto box in
controlled manor. Immediately stand back up rapidly by driving
hips upward, keeping knees above ankles and chest high until
legs are straight. Return and repeat.
- Box's height should allow pivot point of hips to travel slightly
lower than pivot point of knee. Box can be orientated diagonally
so corner 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. Avoid bending over more while standing
up. Keep head facing forward, back straight and feet flat on
floor; equal distribution of weight through forefoot and heel.
Thighs should point same direction as feet throughout movement.
Involvment of Quadriceps and Soleous are limited since shin is
keep nearly vertical. Also see Squat
Analysis and Squat