Rob Blackwell from California Strength demonstrates the BOX SQUAT. Notice how his knees are stationary throughout the slow descent. Box height should be around 14 inches. Go barefoot and engage your lats so you can get more posterior chain involvement.
Box squats develops more starting strength from the bottom since it breaks the eccentric and concentric chain using the that long pause at the bottom. Rob can squat a Volkswagen, so he is allowed to rock at the bottom. For our purpose, I do not want you to use momentum rock off the box.
We are going 5 rep max today X 5. Make sure each set is MAX EFFORT! Anything 90% below your 5RM max is a warm up.
CHOOSE BACK SQUAT OR BOX SQUAT
Use the heaviest weight you can for each set. Rest as needed between sets.View Gym Results
Use the heaviest weight you can for each set. Rest as needed between sets.
“Nothing is impossible, the word itself says 'I'm possible'!” ― Audrey Hepburn