Box Squats are one of the most underutilised movements in the gym and weights room. Often seen as a cop out for people unwilling to squat, however at NRG we see the box squat as so much more than this. In this article we are going to break down the benefits of box squats in different forms and why we think it is the “sleeping giant” of movements.
For those unsure of the box squat, watch this quick demonstrative video to learn the basics:
Easy to teach to beginners: as a coach, PT, physio or sports therapist, we all know how difficult coaching the squat can be to a newbie. Trying to teach people to squat who have never really been taught, whilst having a number of movement indiscretions can be very difficult at times. By using a box/bench/chair for someone to aim for, it can help get people use to loading the squat pattern.
The height of the box can be manipulated depending on the movement capabilities of the person in front of you. If you have someone who can move pretty well, you can place the box below parallel (knee height), or if they are stiff, it can start above knee height.
Different Varieties for different reasons: the box squat has a number of variations which can be manipulated depending on what the squatter wants/needs. The three common variations you will see are:
Touch and Go (T+G): This is where the squatter will drop down to the box, as soon as their glutes touch the box, they drive straight back up. This is good for raising the heart, completing a high volume of reps in a short space of time as well as targeting speed and power.
Pause: This is where you maintain the squat posture throughout, you move down slowly with more control than a T+G, as soon as you glutes touch the box you hold in that squat position for a second before standing back up. The aim here is to maintain the position of the spine without changing through the movement. This is ideal for body builders or those rehabbing lower back issues as it focuses more on tension than weight.
Reset: This is where you fully take a seat on the box, allow the body to relax for a second, before tightening the core and back, then driving back into the standing position. This is good to focus on the concentric or shorter phase of the movement, good for athletes looking to develop more strength!
Depending on what athlete you are working with or your own goals, will depend on what squat you choose to use. Personally we would recommend the reset as the focus is on strength and being able to shift heavier weight than you would usually squat.
Can be used to increase “dead start strength”: (Depending on how you Box Squat) The box squat can be used to teach dead start strength. This is where the person squatting would rest on the box for a second, maintaining a good squat position, before standing up driving back into the starting position. This is a useful strength to have as it has good crossover to normal squats, especially during the turnover phase (when you begin to ascent from the bottom position).
It can be also be manipulated depending on where the person squatting is weakest, just like we mentioned earlier, if someone struggles with the top portion of the squat, then keep the box high. If the person struggles with the turnover phase, then keep the box low!
Teaches good bracing: box squats tend to move in a slightly slower tempo than your usual back squat, as it is usually being used as an accessory to improve your normal back squat. By moving slightly slower, it puts more pressure on the squatter to hold the brace throughout the movement and make sure they don’t just switch off. The bracing is especially important if you are pausing your box squats at the bottom of the range for a second, as a heavy load on the back, plus inhibited muscles and poor spinal position is not an ideal combo!
Remember that bracing isn’t just keeping the abs taught, it is keeping the erector spinae (lower back musculature) tight, the shoulder blades squeezed together and tension upon the glutes/hamstrings.
More comfortable: Probably the most debatable point, for many squatters the box squat is seen as more comfortable. Being able to set a particular height to squat too, the opportunity to touch and go/rest for a second on the bench is ideal for people who have poor mechanics or lower back pain. People who have poor mechanics may find themselves dropping too low in their squat, where the spine takes over from the lower body emphasis, so using the box makes it a bit more controlled in that sense.
It also a bit of a safety blanket for some, knowing that if they fail, they are failing onto a box rather than risking it to the floor is mentally what some people need before they move.
Can load heavier (usually): It is very common to see squatters load (considerably) heavier on their box squats than they would on normal squats. By combining a number of reasons we have mentioned earlier (controlled height, more comfortable, good bracing and dead start strength) it usually means people are more efficient when box squatting. It also removes as much tension as the movement tends to be slightly shorter than the normal squat. By removing the time under tension of the muscle, it puts the muscle under less stress which means it doesn’t fatigue as quickly!
This has good crossover to your normal squats as it prepares you to be under a heavier load than you would usually be. This means when you return to a normal back squat you will be use to being under a heavier load.
How we would recommend loading?:
At NRG we would recommend different loading styles depending what your goals and experiences are.
Dumbbell Goblet - Beginner
Good way of teaching beginners how to squat, also a good method of keeping the shoulders stable whilst moving
Barbell Back Box Squat - Intermediate
This can be introduced to intermediate lifters but is also the most common form of box squatting scene. Ideal to intro people into using a barbell for the first time.
Barbell Front Box Squat - Advanced
This is for your more advanced mover. Not only is this for people who are able to front rack (hold a barbell in front), but also maintain posture when under tension.
And that concludes our article on Box Squats: Why are they important! We hope it answered all the questions you may have or opened your eyes to how box squats can help you! If you have any questions then please leave them in the comment section below. If receiving sports therapy is something you are interested in, then please let us know! At NRG we also offer personal training (including a complimentary free session), sports massage, injury assessment with a free phone consultation, all within this sports injury clinic!
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