What is the box squat? What is it for?
The box squat is an exercise practiced in various contexts: in the weight room, in powerlifting, bodybuilding and also in the clinical-rehabilitation field, performed by sitting down or touching a support (a box, a step, discs). It is based on the movement of the squat and can have different functions:
- Preparatory exercise: as a first approach to squat movements.
- Corrective exercise: of technical defects in the arrival and exit from the hole (the lower part of the squat).
- Executive variant: on specific days in powerlifting or athletic training.
It is a complex multi-joint exercise useful for developing muscle mass, strength and toning your body ; it is often used in the athletic training of many sports.
Initially, the box squat is performed with light loads (free body, dumbbells, kettlebells) that allow you to effectively learn the motor gesture, maintaining optimal execution. The repetition of the box squat and an effective training program make it possible to manage ever greater loads, achieving extraordinary athletic performance, this presupposes the knowledge and implementation of a correct execution technique.
Box squat: correct execution, technique and tutorial
To perform the box squat correctly there are two modes with different objectives.
- Departure: from the standing position so as to feel all the weight of the body on the center of the foot, fixing a point in front of you to maintain a neutral position of the head.
Inhale trying to inflate the belly to increase the stability of the trunk and the whole body.
- Begin the descent: flex your hips, knees and ankles at the same time, maintaining the physiological curves of the spine until you reach the box.
- Important: do not lose the lumbar or do not hunch down on the descent, be master of the load.
- When at the bottom: on the box keep muscle tension, do not put the weight on the box by letting go.
- Climb: push your feet progressively against the floor, as if you want to move it away from you, without closing your knees inwards and without “running away” from the box, remember that shoulders and pelvis go up at the same time . Back in the starting position, exhale and repeat.
You can perform the box squat by sitting fully on the box while maintaining tension on the core and unloading the weight on the box. The execution is identical to the first mode, except in the hole.
In both modes it is possible to stop at the bottom of variable duration, as well as to go up again as soon as you touch the block, this depends on the reason for which you perform the exercise.
Box squat height
Before performing the box squat make sure that the box is stable, positioned behind you and that it does not hinder the execution of the exercise.
The height of the box depends on two factors :
- If this is your first time doing a box squat and you are not comfortable with the squat movement, a high box (above parallel) is recommended.
- If you know the correct movement pattern of the squat, choose a low box (parallel or below).
Common mistakes in box squats
The most common mistakes when performing the box squat are mainly 4 :
- Wrong height for the subject: the height must allow an optimal and correct execution, do not be in a hurry to arrive immediately at a certain depth.
- Loss of muscle tension on the box: sitting by deactivating the muscles of the lower limbs creates problems in the ascent phase when the load used is consistent.
- Not maintaining physiological curves during movement.
- Use the box as a source of ” momentum ” for the ascent by making a small bounce on it.
- Losing the correct trajectory of the lift by unbalancing yourself forward or backward during the movement.