The box squat is one of Westside Barbell's most frequently used lower-body exercise variations. We utilize the box squat and its variations during max effort training and dynamic effort lower every week. This exercise has helped both strength and conventional sports athletes improve absolute strength, explosive power, and work capacity. 

The box squat is valuable for many reasons. The primary reason is the rate of force development achieved during a box squat. When performing a box squat, the rate of force development produced is three to four times greater than other types of squatting. This is a result of the breaking up of the eccentric/concentric chain. 

Box squatting also helps to improve glute and hip strength. This is due to the increased demand placed on these muscle groups when initiating the concentric portion of the movement. The increased rate of development achieved when box squatting combined with the emphasis placed on the glutes and hips results in athletes with tremendous starting strength and explosive power. 

At Westside, we perform a variety of box squat variations. Many of these exercises are useful main and accessory exercises and will help to significantly enhance the lower body's absolute strength, power, and work capacity. Below, we will go over the most commonly used box squat variations performed at Westside, along with programming suggestions to help improve your ability to use this effective squat variation. 

SSB Box Squat

The safety squat bar box squat is a frequently used variation at Westside Barbell. This variation places increased emphasis on the anterior chain, helping to improve the strength of the quads and hip flexors. Considering the exaggerated high bar positioning of the SSB pad, the upper back and trunk are also adequately targeted and trained. 

The key to successful SSB box squat reps is establishing a solid brace out of the rack each time you begin a set. Of course, this is standard squatting advice, but there is no room for error with this variation. 

With a standard squat bar or other specialty bars, a lackluster brace and setup can be corrected to a degree throughout the movement to avoid missed reps. When using the safety squat bar, failure to properly establish and maintain a solid trunk brace and vertical torso positioning can quickly result in a collapsed brace, with the chest falling forward and the barbell taking the athlete for a ride. 

If you add accommodating resistance to the equation, the need for a near-perfect setup for each set only increases. While this does make the barbell a more taxing option, the use of the SSB often helps athletes greatly increase their squat posture and lower body absolute strength and power. 

When performing an SSB box squat, it is crucial to establish a solid brace, and athletes must also know how to utilize the SSB bar properly. 

Ideally, athletes set the barbell atop the traps, with the upper back carrying the weight. The handles are then held in a neutral position that is maintained during each rep. We want to avoid pulling the handles down and increasing the pressure applied to the cervical spine, and we want to avoid pushing upward on the handles to achieve any momentum. 

This exercise can be performed as a main exercise for max or dynamic effort or as an accessory exercise for athletes with lower body anterior chain weakness. 

Giant Cambered Bar Box Squat

The giant cambered bar is one of the best options for targeting the lower body posterior chain. This barbell places the burden on the mid and lower back, hips, glutes, and hamstrings. Similar to the SSB, this barbell also helps to improve trunk strength and bracing ability, though for different reasons.

Unlike the SSB, where the positioning of the barbell increases the emphasis placed on the upper back and trunk, the emphasis placed on these muscle groups by the giant cambered bar is due to the movement of the barbell. When using a giant cambered bar, failure to execute will result in the barbell wanting to oscillate, greatly increasing the demand placed on the posterior chain and potentially resulting in a failed repetition. 

To successfully execute giant cambered bar squats, athletes must first place the barbell in the correct position on the back. Ideally, we want to carry the giant cambered bar in a somewhat low bar position. The only barbell positioning we want to avoid is high bar. So, if you are a mid or low-bar squatter, you will carry the barbell as usual. 

This helps to ensure each rep properly targets the lower body posterior chain and trunk as intended. 

We also want to ensure that the eccentric portion of the giant cambered bar box squat is performed in a controlled manner. Failure to control descent speed will result in the barbell swinging back and forth once the athlete reaches the box. This often results in missed repetitions and can result in injury when training at high levels of intensity. 

This exercise can be performed as a main exercise for max or dynamic effort. It can also be used as an accessory exercise for athletes with lower-body posterior chain weakness. 

Bow Bar Box Squat

The bow bar box squat is one of the best ways to achieve a training effect similar to a straight bar box squat while reducing the wear and tear on the shoulders. The bow bar, also referred to as the buffalo or Duffalo bar, is a barbell with a camber less extreme than that of the giant cambered barbell. 

The weight is carried mid-trunk with the giant cambered barbell, while the bow bar box squat camber places a similar demand on the athlete as a competition squat bar. 

The bow bar box squat is also a good variation for beginners, considering the training effect is similar to a box squat performed with a standard squat bar. This can help an individual new to box squat variations get comfortable with adjusting form to meet the demands of a specialty barbell. This will pay dividends as athletes move to more demanding barbells such as the giant cambered or safety squat bar.

This exercise can be performed as a main exercise for max or dynamic effort. It can also be used as an accessory exercise for athletes who want to learn how to box squat while using a specialty barbell. 

Low Box Squat

The low box squat is an additional variation that can be combined with any of the above-mentioned specialty barbell box squat variations. The low box increases the overall range of motion and challenges the end-range hip flexion. This helps to improve squat strength and leads to tremendous gains in starting strength as well. 

The low box squat amplifies training effects. If you perform an SSB low box squat, the anterior chain-related training effects are increased. The same is true if you use the giant cambered bar. The low box is a tool that allows us to modify and increase the training effect of the commonly used box squat variations. 

So, what constitutes a low box? Ideally, athletes should squat to a box 1-3" below their usual box squat. This will allow for extended hip flexion within acceptable ranges. We want the exercise to be challenging but not so difficult that athletes experience complete breakdowns in the box squat technique. 

The low box squat is most commonly used as a max-effort main exercise or an accessory exercise. It can also be utilized during dynamic effort lower training but should only be used by advanced-level athletes. 

Accommodating Resistance 

When using the box squat variations mentioned above, accommodating resistance will be frequently used. No matter the variation used, accommodating resistance will always be used during dynamic effort lower training days. We can also use bands or chains when performing box squat variations as max effort exercises to alter the training effect and target specific joint angles. 

Accommodating resistance is a great tool to utilize during max or dynamic effort. However, athletes must understand that the specialty bar's demand on them will only increase when bands and chains are used. For instance, the pressure the SSB applies to the upper back, cervical spine, and trunk increases when bands and chains are added to the barbell.

So, athletes must ensure their specialty bar box squat technique and execution are on point before adding accommodating resistance to the barbell. This means maintaining an optimal brace and torso posture with each specialty bar rep after rep. While training with bands and chains can lead to tremendous strength and power, these tools can be dangerous when used by unprepared individuals. 

Everybody Should Box Squat

The box squat is an excellent lower-body squat variation that can significantly improve any athlete's absolute strength and power. The increased RFD and the breaking up of the eccentric/concentric chain help build high levels of starting strength and explosive power. With the ability to provide these training adaptations, the box squat is undoubtedly helpful for all individuals. 

Whether you are a powerlifter wanting to improve your squat strength, an athlete wanting to improve lower body strength and explosiveness, or someone dealing with a lower-body injury trying to return to full squatting, the box squat can be a difference maker. 

Aside from the performance benefits, the box squat also helps to teach technical discipline in the free squat. 

Considering the breaking up of the eccentric and concentric chain, athletes must control the eccentric, sit on the box in a controlled manner, maintain optimal posture, and move off the box with a controlled concentric movement. This increased difficulty forces athletes who may otherwise get by on natural strength to hit precise movement targets and be deliberate with their execution. 

If you are entirely new to box squatting, check out this article to better familiarize yourself with the movement. If you are experienced with box squats, we recommend adding the variations mentioned above to your standard max and dynamic effort lower body exercise rotations.

The benefits these barbells provide can immensely increase lower body strength and lead to the ultimate goal: improved sports performance and a new squat PR.

Sources:

Simmons, L. (2007). Westside Barbell Book of Methods. Westside Barbell.

Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and Practice of Strength Training. Human Kinetics