What and Why: Box Squats

by Westside Barbell on June 22, 2020

    It’s no secret, at Westside Barbell we hold a steadfast affection for the box squat. The box squat has been a staple in Louie’s programming for over 4 decades and is at the forefront of lower body development in terms of overall strength and performance. This is the same across the board for powerlifters and athletes alike. With a box, one can set certain depth to prep for a competition, gather biofeedback on body position, and work mobility. Additionally one can separate the eccentric (lowering) and concentric (raising) portions of the lift. Separating these two portions is key, as it reducing time under tension, hence lowering the risk of stiffness the following day allowing for a quicker turn around. For those looking to glean the benefits from box squats, here are some ideas…

 

Hard Top Box

(for power once out of the hole)

-vs-

Foam Topped Box

(for leg drive out of the hole)

 

Parallel Box

(for max effort PRs)

-vs-

Competition Depth Box

(for dynamic day effort)

 

Competition Depth Box

(for dynamic day effort)

-vs-

Low Box

(for enhanced mobility and leg drive)

 

Wide Stance

(for lagging hips and glutes)

-vs-

Close Stance

(for lagging leg drive/conventional deadlift)

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