Squatting on a box with a barbell - the benefits of exercise, technique

Everyone loves to squat. Among the whole set of fitness movements that we use in real life, squats are far ahead of everyone else in terms of frequency of execution. Everyone has their favorite type of squats, be it squats with a barbell on his chest, squats with a barbell over his head or barbell squats.

You can even exercise a little imagination and squat with weights, dumbbells or a chain. Since squats are such a commonplace form of weight lifting that we constantly use this movement in everyday life, we spend quite a lot of time in the gym, focusing on the correctness of this exercise and trying to do it better and better. But there is a kind of squats that may seem strange to you - squats on the box.

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Despite the fact that powerlifters have used boxed squats to lift unrealistic weights for more than fifty years, some trainers (such as Louis Simmons of the Westside Barbell) still consider this exercise a kind of , a secret weapon that will help to dramatically increase your strength and the number of possible repetitions. So let's figure out whats the matter here and start with how to correctly perform squats on the box.

  • Doing Squats on the Box
  • Benefits of exercise

o    Improves technique

o    Stretching and range of motion improves

o    Helps develop strength and power

o    Safer

Doing Squats on the Box

1. First, place your drawer (or something that replaces it) near the squat rack so that when you sit down, your pelvis drops below your knees (you can also go higher, but these are special cases that I will describe below).

2 Safe Steroid Store. Go up to the bar and take a position with legs wide apart. This pose will allow you to give more load to the lower back and pelvis (hips, buttocks, back and hamstrings) during the squat. If you recall how often we use all these muscles in CrossFit, it becomes clear how useful this is.

3. Using a wide grip, place the barbell on the recess from the top of the back (but not above the trapezius muscles), press the bar to your trapezius muscles, while lifting your elbows up and forward, thereby involving the back muscles in the whole process. Take a deep breath, expanding your abdominal cavity and straining your torso. This is important to stabilize your position, makes it possible to transfer energy from the bottom up on your body, allowing you to push gravity Buy steroids in USA at online. Lift the barbell from the rack and step back.

4. To lower, push your hips and buttocks back, screwing your legs into the floor and pushing your knees forward Buy Steroids at a low price in USA. As a result, you will rather sit back than down, which means that a huge part of the load will fall on your quadriceps. Get down on the box, keeping your back straight, and the torso and back muscles are tense. It would be nice if you had an assistant who would oversee the exercise and talk when you almost sat down to avoid too sharp landing and damage to the tailbone.

5. Sit completely on the box - do not fall on it, do not stagger on it and do not push off from it, that is, do not try to stand up as soon as you make a touch. When sitting, your lower legs must be upright (or even at a slightly negative angle) to engage all the spinal and hip muscles during the concentric phase of lifting. At this stage of "lifting" you will have to overcome the eccentric-concentric connection, which is quite normal and what you should have encountered when doing squats with a barbell on your shoulders. You will have to save the most important kinetic energy and for this you need to strain all parts of the body.

6. After stopping for a second or two on the box, it's time to start the concentric phase and get up. This will be an explosive movement, during which you will have to repeat all the movements of the eccentric phase in the reverse order. So, again - take a breath and tighten the abdominal press, then press down to the bar to engage the trapezius muscles and the muscles responsible for straightening the spine.

This will allow you to bend your hips, pelvic muscles, hamstrings and quadriceps with force, while you bend your upper back, pushing your knees out (tearing out the ground with your feet), so you can literally jump from the pedestal, standing up and getting ready for the next repetition.

Benefits of exercise

Improves technique

One of the best things about squatting on a box is that an athlete always has to lower his pelvis below his knees (to overcome the parallel) in order to reach the box during the eccentric phase of the exercise. When an athlete performs simple squats, that is, the tendency to squat is not so deep depending on the weight (the higher the weight, the less deep the squat).

Squats on the box allow you to completely overcome this problem and after consistent practice with squats on the box the athlete will always fall below the knees Buy anabolic steroids in Australia. Moreover, squats on the box can improve the technique also in the sense that the athlete will always fully perform the squat when lowering, and will not just fall down and spring back. However, springing can be an advantage, as I will discuss below.

Stretching and range of motion improves

Squats on the box can be attributed to ballistic stretching exercises. This exercise can be very helpful for people with poor stretching and poor range of motion and makes it easy to evaluate their progress in this matter.

If the athlete cannot lower the pelvis below the knees when doing the squats, then simply place the box so that its height is greater. If this is not enough, then you can put on it a 20 kilogram pancake from the bar (if necessary, several). When the athlete develops his flexibility in the squat, you can gradually remove the pancakes, and then lower the height of the box until it falls below the parallel level (the height at which you have to lower the pelvis below the knees to sit on the box).

Helps develop strength and power

As I have already noticed, squats on the box force an athlete to perform a squat back rather than just down. This allows the weightlifter to sit further on the box and get a perpendicular (or further larger) angle between the lower leg and the floor. As a result, he gets a huge load on the gluteal and lower back muscles.

Moreover, since squats on the box force the athlete to overcome an eccentric-concentric connection, as a result he develops tremendous strength by learning to overcome the concentric phase of the exercise. In addition, at the same time, muscles are involved in full force, which a few seconds before were completely relaxed due to the fact that the athlete was sitting on a box, and did not hang in the air, as with ordinary squats.

Yes, springing with standard squats can be useful and allows you to rise from the lowest point of the squat, but if you are able to lift a ton from the sitting on a box position, then there is no doubt that you can lift the same weight (or more) by doing simple squats . In fact, when doing squats on the box an athlete has to generate three to four times more power than when doing any other types of squats!


When you perform standard squats and lose your balance, the idea arises to turn your elbows out from under the bar and let it fall behind. Of course, not every athlete can cope correctly with the problems that may arise during the execution of squats (loss of balance, too much weight, etc.), and if you have shaky legs when you are at the bottom of the squat, get out of this the situation will be difficult, even if you are an experienced athlete.

If the weight turned out to be too large when performing squats on the box, then you have insurance in the form of this very box for you. If you cant get up, then just call the insurers and they will help to rise. Fortunately, this will not be a big problem, because when doing squats on the box you use less weight and you have to do everything in the best stance, which allows you to reduce pressure on the back Steroids Direct Australia. In conclusion, the perpendicular angle between the lower leg and the floor reduces the load on the patella, making this type of squats much more sparing for the knees.

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