January 2008 Exercise of the Month
Box Squat
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Start by placing a box in the squat rack; then test the box to make sure it is at parallel by squatting onto it.
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Next place the bar on your back, and step back in order to be close to the box.
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Before starting, make sure to keep the chest up, abdominals pushed out, elbows under the bar and shoulder blades squeezed together while keeping the feet at just past shoulder width apart (toes can be slightly turned out).
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From this starting position, lower the body downward in a controlled manner; as you first sit back into the hips while pushing the knees slightly out, keeping your weight on the heels and the arching your back as the ankles, knees and hips flex until you sit on the box.
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Once on the box, you should still feel your weight back in your heels, keeping the shins perpendicular to the ground while not allowing the upper body to rock back by keeping your chest up, abdominals pushed out, shoulders squeezed together and looking straight ahead.
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At this point, you will explosively drive yourself back upward off the box, leading first with your head and chest while keeping your weight on the heels as you finish with the hips to attain an upright position (if you drive upward with the legs first, your gluteus will rise first causing the bar to go too far over the knees).
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Finally finish the lift in an upright position with hips under the body.
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Demonstrator - Noelle Sereis
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The Box Squat is utilized to increase strength in the following areas:
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Quadriceps
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Hamstrings
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Hip Flexors
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Gluteus Maximus
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Lower Back
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Abdominal
Rationale Behind Utilization of Box Squat
The box squat is utilized to teach the squat position when first learning how to properly squat. It is a great teaching tool since athletes always reach parallel and that they are not afraid to sit back into the hips since they will not fall, but just sit on a box. It also develops the ability to improve eccentric and concentric power by breaking eccentric-concentric chain. However the overall benefit of this exercise is that it is excellent for developing squatting technique as well as lower body strength, explosiveness and power.
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