Barbell Box Squat

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Barbell Box Squat

Instructions

Preparation

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.

Execution

Sit back onto box by bending hips back while bending knees, keeping shins nearly perpendicular. Lower rear end back onto box in controlled manor. 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 and repeat.

Comments

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 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. 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 Soleous are limited since shin is keep nearly vertical.

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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