Hello! Happy Sunday. I hope you are enjoying your weekend. As promised, here is the next part of the series I started last week on the box squat exercise. I use this movement in my workouts frequently. So I wanted to share a few of the details in my technique with you. I am not certified as a personal trainer (yet), but I have learned quite a bit from Scott in all the years that I have been training with him.
We reviewed how to set up the exercise in last Sunday’s post How to Set Up a Box Squat. The next step would be how to perform the box squat in a way that will give you maximum benefit.
I incorporated this exercise into my workout yesterday. For weight, I am using 55 pounds in a combination with the bar and plates (35lb bar and 10lb plates). This is where I am at in my current fitness level. Everyone is different and can use more or less. As always, you need to honor you own body and go at a pace or weight that is right for you.
Unracking the Bar
You will need to go under the bar and position it on your back before standing up straight. You want it placed on your upper back, but not your shoulders. You will step back to a wider than normal squat stance in front of your box, bench or plates. I used the plates as part of my set up in our garage gym. As mentioned in the previous post, you want whatever method you are using sticking out so that you can see it, and use it as a guide. It will make you feel more confident in your movement.
The box squat is often broken down into three segments so that it is easier to understand the technique. We will talk about each position, and the pictures will show you each transition. Do not gloss over any position! They are all very important.
There is no movement in the hips yet. For position 1, you want to tuck your booty under you and squeeze, slightly bend your knees and lift your arches. Spread the thighs similar to a plié position in ballet.
If you need to learn how to lift your arches, refer to the video I did recently with Psyche Truth. If you are having trouble, it features a great little exercise you can do at home to lift flat feet and strengthen your arches.
Coming from Position 1, you will want to keep your feet arched and you booty squeezed tight. Push back into a tight booty towards the box as you hinge at the hips. Although your upper body will incline forward so you must make sure to maintain a flat back. Try to wrinkle your shirt between your shoulder blades.
Spread your thighs and focus on dropping your booty down while keeping your back flat and tight. You will start to move back so that your booty relaxes and you will sit very briefly on the box.
Even though you release tension from your booty cheeks make sure to maintain your core and back position. After briefly sitting you will squeeze and launch yourself off the box. Drive your hips forward to fully finish. Note that you are sitting here – it is not a bounce or a touch and go movement. I also did this movement barefoot. You do not want to use shoes that are too padded or that pitch you forward. Your goal is to go backward here. You do not want to squish when you squat.
Feel free to reach out if you have any questions!
Scott and I are off to headed off church, and to do some of our weekly food shopping. Have a great day!
Question of the Day: Did you workout this weekend?
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