November 9, 2016 | Black Tusk Athletics

STRENGTH

Box Squats
5-5-5-5-5

WOD

15 Weighted Box Step Ups
15 KB Swings
30 Double Unders

5 Rounds for Time

How do Box Squats Benefit Me?

Why are we doing Box Squats today?  We're glad you asked.  We do box squats for a variety of reasons, but the two most important ones (to us) are:

1.  It Demands Proper Technique
   Box squatting forces an athlete to initiate the squat by sending the hip/butt backwards instead of sending the hip/butt straight down. Why is this important?  Sending the hip/butt back requires the recruitment of your posterior chain (the big muscles: the erectors, glutes and hamstrings), whereas sending the hip/butt downwards utilizes your quads only. Training your movement to recruit the proper muscles is imperative to "make gains".
   As well, some may notice when an athlete is free squatting, there are instances when an athlete will have a more shallow than usual squat depth as weights get heavier.  Having a box present sets a depth target so that it forces the athlete to reach this depth every rep.
   
2. Builds Power and Strength
   After descending and reaching the box, the athlete will be in a fully seated position.  How does this help build strength?  Ascending from a seated position (a static state) requires full recruitment of the posterior chain from a relaxed state.  In comparison, when an athlete is free squatting, this is a dynamic state (unless there is a hold at the bottom of the squat), which uses the bounce or rebound in the bottom of the squat to "get out of the hole", Ultimately, this means that box squatting demands much more strength and power, as we are unable to use that bounce or rebound at the bottom of the free squat.

As always, happy squatting!