Best Box Squats Form How To Do it The Right Way

Box Squats are a great exercise to build explosive power. Squats are one of the big three lifts and generally a favorite exercise of many people. The box squat is a great variation to mix things up. Many people also carry out box squats proper execution with dumbbells. In fact, it is for people who are looking forward to a powerful workout and developing tremendous strength.

There are plenty of good reasons why you should be doing this exercise it is also important to concentrate on the correct form. One reason your fitness trainer is most likely to recommend box squats because they are very effective for building your glutes. The proper execution of this type of squats has a lot of science behind it which even the most experienced lifters remain are unaware of. Find out why you should add it to your strength-training routine and how to do it correctly.

Box Squats Proper Execution

Now it is time to find out all you need to know about the correct execution of Box Squats.

Equipment Needed

To perform box squats you need a power rack, barbell, weight plates and an adjustable box. If you don’t have an adjustable box you can use a weight bench and add plates to create the right height.

Positioning of Hands

While squatting most people can be seen keeping a close hand positioning on the bar. Beware because even if it keeps your upper back stiff and aids you against rounding but it can give rise to shoulder pain. This is one common mistake that should be avoided. To perform it correctly you should maintain a comfortable grip on the bar in line with your shoulders.

Bar Height Settings

There are two types of important setting for a Box Squat. You can either set the bar high or set a low bar position. However, a high bar setting has its advantages as you don’t need to lean forward much. Also, it induces less stress on your lower back. In order to grab the maximum benefit position your bar on the upper end by pulling back the scapula.

Right Breathing Technique

You need to maintain the right breathing pattern for all squatting exercises including Box Squats. Initially, during weight training people will get winded during each set. To maximize the effect you should take a deep breath from your diaphragm inhaling slowly on the way down. Once you start to push upwards slowly exhale all the air from your lungs. Repeat this process until all the set complete.

Foot Placement

Another critical parameter to be checked for proper Box Squat execution is your foot stance. It is best if you place your feet wider than shoulder width apart. Begin with keeping your arms to your sides and feet parallel to each other. After that widen the distance between your feet and make sure they are at a 30 to 45-degree angle. This is what sets box squat different from other regular squats.

Knee Stance

When you reach the bottom during this exercise widen out the knees to the side. This is another vital step to carry out the exercise correctly.

Box Height Placement

To be honest without the correct box placement you won’t get much from this workout.

• High Box Height – Place the box height to just above parallel when you are in the squat position.
• Medium Box Height– When you place it parallel; it works wonders in developing strength in the mid part of your movement range.
• Low Box Height– When you place it below parallel, it enhances your bottom end strength.

Are Box Squats Safe? And, What Are Some Of Its Top Benefits?

This workout has become a favorite for powerlifters, however, people not in powerlifting often raise questions about its safety. You need to understand that box squats have great benefits and is safe if you perform it correctly. A few other effective and fun squats exercises are pistol box squat and jump squats which work wonders on your glutes and hamstrings. Let us dive together and learn more about the benefits of this powerful exercise.

Instill Right Squatting Technique

The descending phase of the workout requires you to squat parallel until your glutes reaches the box. Generally, in free squatting people tend to sit higher with increasing weight. But this is not the case for box squats. Here with regular and continuous practice, the athlete breaks parallel for each squat. Which teaches you the right technique making sure you squat the entire way down while lowering. With practice, you will learn descend slowly and not just to drop down and bounce back.

Develop Power and Endurance

Box squatting if properly executed adds immense load on the posterior chain muscles. Here an athlete has to squat backward instead of squatting straight down unlike regular squats. Thus the athlete here gains power and intensity to break the eccentric-concentric cycle. If you regularly practice this exercise, you will develop and build tremendous force. Moreover, this force is likely to be three to four times enhanced than other squatting types.

Reduces stress on Knees for best Box squats

In free squatting, you need to maintain a wider stance for which the knees have to move forward. This is because you won’t be able to reach the entire depth with a neutral spine otherwise. If you have a knee injury, it is best reduce pressure and knee movement as much as possible. Box squatting lets you do just that. It does not put much stress on your knees, and yet you come out strong with his powerful workout.

For Full body Tightness best Box squats

It teaches your body to be able to achieve tightness in order to lift great loads. Box Squat teaches your body the skill to reach full body tightness, unlike other squatting variations.

As soon as you improve your form, you can master the workout. Put these above steps into practice the next time you are in the mood of doing Box Squats. We are confident that you will surely notice promising results.