Why You Need To Box Squat
Are you tired of the same old squat routine? Are you looking for a way to supercharge your lower body strength, correct imbalances and increase overall athletic performance?
Well, look no further, because today, we're diving headfirst into the world of box squatting – a game-changer in the strength game.
What is Box Squatting?
Before we delve into why you should incorporate box squatting into your training, let's clarify what it is. Box squatting is a variation of the traditional squat that involves sitting back onto a box or bench, pausing briefly, and then exploding back up to the starting position. This exercise targets your quads, hamstrings, glutes, lower back, and core, making it a full-body powerhouse.
Here's Coach Tyson Agatsu Strength and Speed Director giving you a quick demo.
Box squatting might not be as popular as the standard squat, but it offers unique benefits that can take your fitness journey to new heights:
1. Improved Form and Control
One of the most significant advantages of box squatting is that it promotes better form and control during your squats. By sitting back onto a box, you learn to engage your hips and push your glutes rearward, ensuring that you maintain proper posture throughout the movement. This translates to reduced risk of injury and more effective muscle engagement.
2. Explosive Strength Gains
Box squatting encourages explosive strength development. When you pause on the box, you eliminate the stretch reflex that occurs in regular squats. This forces your muscles to generate maximum power when you push back up. Over time, this can lead to significant gains in strength and power, making you a force to be reckoned with in the gym or on the field.
3. Joint-Friendly Option
If you've ever struggled with joint pain or mobility issues, box squatting could be your saviour. The controlled descent onto the box can be gentler on your knees and hips, making it a viable option for individuals with joint concerns. It allows you to build strength and muscle without exacerbating existing problems.
4. Versatility and Accessibility
Box squatting is incredibly versatile. You can perform it with various stances, grips, and equipment, such as dumbbells, kettlebells, or a barbell. This adaptability ensures that box squats can be tailored to your specific fitness goals, whether you're aiming for muscle hypertrophy, increased endurance, or explosive power. In a nut shell is it the prefect squatting for just about any sport from distance running to jiujitsu practitioners.
Here's Coach Tyson to explain more.
How to Incorporate Box Squats Into Your Routine
Now that you understand the benefits, it's time to start incorporating box squats into your training regimen:
Start Light: If you ack control begin with a higher box height and lighter weights to perfect your form. As you become more comfortable, gradually increase the weight and lower the box. Work with a box that is either parallel (straight line hip crease to tip of the knee) or slightly above. An 18 inch box is a common size that will get most people into the neighbourhood.
Variety is Key: Experiment with different box heights and stances to target various muscle groups. This will keep your workouts exciting and prevent plateaus.
Mix and Match: Combine box squats with other exercises like deadlifts, lunges, or plyometrics for a well-rounded lower body workout.
Stay Consistent: Consistency is the key to progress. Include box squats in your routine regularly to reap the full benefits.
Box squatting may be unconventional, but its unique advantages make it a valuable addition to your training arsenal. By improving your form, enhancing explosiveness, and being joint-friendly, box squats can help you unlock your full potential and take your fitness journey to the next level.
If you're serious about improving your joint health and strength gains check out one of our upcoming Strength & Speed Specialist Certifications today.