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The Box Squat

By admin | In Lifting | on January 20, 2012


The Box Squat, seemingly innocuous, is relatively easy to learn, highly effective at increasing your overall strength, and can leave you with less muscle soreness than regular squats.  Louie Simmons posted an article on Elite FTS about this fantastic lift and here are some key points from it.

Do’s

  • Place your feet on the ground with toes forward, screw your heels into the ground so the toes move out slightly and maintain tension in your glutes
  • Keep tension in your hamstrings and your weight on your heels
  • Push your knees out so they are directly over your ankles
  • Push your shoulders (traps) into the bar
  • Pause slightly on the box

Don’t’s

  • Rock forward to stand back up
  • Allow your knees to come forward during the squat
  • Relax while pausing on the box

WOD 01.20.12

Box Squat 5×3

2 Rounds:
1 Minute Work, 1 Minute Rest

Burpees
Kettlebell Snatches
Sandbag to Shoulder
Push Press

2 Comments to "The Box Squat"

  • becky says:

    January 20, 2012 at 10:26 AM -

    we do these at CPC, and they took some getting used to. I felt like i was going to fall, but that’s where the don’t relax part comes in.

    these are also good for those recuperating from knee issues.

    remember to shut the car door with your bootay :)

  • troy says:

    January 20, 2012 at 11:18 AM -

    Ruth,

    Have you seen this article as well? Or is it the same one? I’d be interested in the front box squats as well

    http://www.elitefts.com/documents/top-11-exercises.htm

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