Fellas, with the rising popularity of the 5-inch inseam, growing a jacked pair of legs is more important than ever. And while, swole is the goal, we must also ensure that we stay fast and explosive.
*my kids will have to earn the first time the out lift, out jump, or outrun me!
Enter the Box Squat!
*Remember that squats pair best with short shorts like the Maverick short from Barbell Apparel pictured above
This exercise is a fantastic way to improve your squat technique, increase power, and enhance overall athletic performance. The box squat can help break through plateaus and introduce new dynamics to your workout routine.
The Box Squat:
1. Enhances Squat Technique
Box squats force you to control your descent and stop at a specific point, which can help you improve your overall squat technique. This control can translate to better form and safer execution of traditional squats.
2. Builds Explosive Power
Sitting back on the box and pausing briefly eliminates the stretch reflex and forces your muscles to work harder to get back up. This can build explosive power and strength in your lower body, particularly in the glutes, quads, and hamstrings.
3. Reduces Stress on Knees
The box squat allows for a more vertical shin position, reducing the shear stress on your knees. This can make it a safer alternative for those with knee issues or those looking to minimize knee strain.
4. Helps Overcome Plateaus
The box squat can be a valuable tool if you've hit a plateau with your traditional squats. The different mechanics and focus on the posterior chain can help stimulate new muscle growth and strength gains.
5. Increases Confidence and Safety
The box provides a safety net at the bottom of the squat, which can help build confidence, especially when lifting heavy. It can also serve as a depth gauge to ensure consistent squatting depth.
6. Versatile for All Fitness Levels
Whether you’re a beginner or an advanced lifter, box squats can be tailored to your fitness level. Adjust the box height to make the exercise more or less challenging as needed.
If you want some direction with your workouts, check out a free 7-day trial to one of my workout plans.
Quick Tips for Box Squats:
Box Height: Start with a box height that allows you to squat to parallel or slightly below.
Control the Descent: Lower yourself slowly and with control until you sit back on the box.
Brief Pause: Pause briefly on the box without fully relaxing your muscles.
Explosive Ascent: Drive up explosively from the box, engaging your glutes and hamstrings.
Check out my latest YouTube Video for a quick demonstration of the box squat:
Try adding box squats to your routine as part of a lower-body workout. You can start with 5 sets of 3-5 reps. Give these a try and let me know what you think!
Summer is in full swing but we are still chasing goals check out this travel workout from my last blog post to keep you on track.
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