Box Squat for Athletes
By Mosess Menendez
Every athlete, regardless of their sport, can significantly benefit from improved lower body strength and muscle development. The lower body serves as the foundation of athletic performance, and training should emphasize this area throughout the entire season—whether it’s post, off, pre, or mid-season. If you aim to become strong, explosive, and fast, focusing on your legs, core, and trunk is essential. Traditionally, the barbell squat has been viewed as the primary exercise for addressing lower body weaknesses.
However, to avoid accommodation and continue progressing in strength, speed, power, and muscle development, athletes should consider integrating the box squat into their training regimen.
The Power of the Box Squat
Over the years, I have witnessed remarkable transformations in athletes through the use of box squats. Many of the strongest, fastest, and most explosive squatters and deadlifters in their respective sports have emerged from this training method. Furthermore, we have enhanced numerous athletes’ strength, speed, vertical jumps, and explosive power by incorporating various styles of box squatting.
Great athletes are forged within the confines of the squat rack.
Critics may claim that box squats are ineffective, but the reality is that they can be incredibly beneficial when performed correctly. The key lies in understanding how to execute the movement properly and maintain consistency in form and technique. While it may be challenging to master initially, box squats can become second nature once you learn how to transition smoothly to and from the box.
Tips for Mastering the Box Squat
1. Control Your Deceleration
A common mistake among beginners is collapsing onto the box, which should be avoided. Unlike conventional squats, box squats emphasize speed during the eccentric phase, leading to improved speed in the concentric phase. Dropping or collapsing onto the box not only diminishes potential gains but also increases the risk of hip, knee, and low back injuries. Therefore, controlling your descent and maintaining tension in all involved muscle groups until you reach the box is crucial.
Begin by taking a deep breath and bracing your core as you unrack the barbell. Push your hips back slightly, aligning your hamstrings and glutes directly over the box. Then, break at the knees to lower yourself onto the box while maintaining constant tension throughout the movement.
Ideally, lifters should create tension as they decelerate without predicting where the box will be. If the box is set correctly and monitored by spotters, it should remain stable. Anticipating the box’s position can lead to poor habits that detract from lifting performance. Athletes must feel as comfortable squatting to a box as they do competing on the field.
2. Making Full Contact
To harness the strength, speed, and overall power benefits of box squats, proper contact with the box is essential. Many newcomers either touch the box lightly before rising (known as a “touch and go” squat) or fail to make proper contact altogether.
The goal is to maintain a controlled descent without anticipating the box’s location. Upon contacting the box, relax your hips, glutes, and hamstrings while keeping your core engaged and maintaining optimal squat posture. Your ability to make proper contact and disengage your lower body will ultimately determine the effectiveness of your box squats.
3. Acceleration
After establishing proper contact with the box, it’s time to re-engage your muscles and initiate the upward acceleration. To an observer, it may appear as if the lifter is sitting back onto the box before exploding upward. This “rocking” motion is where the disengaged muscles reconnect to generate explosive force.
A practical exercise to teach athletes how to absorb energy and explode off the box is the seated box jump. This exercise promotes controlled contact, ideal posture, and the transition from relaxation to engagement of muscle groups from a seated position.
4. Move with Intent
Once your technique is refined, focus on generating maximum force to explode off the box. The effectiveness of exercises aimed at increasing the rate of force development relies heavily on the athlete’s effort. Going through the motions will limit performance and the exercise’s overall effectiveness.
Athletes should perform box squats with the same intensity they exhibit on the field. Once you’ve re-engaged your muscles, your goal should be to jump off the box with explosive intent. While you shouldn’t actually leave the ground with the weight on your back, the effort should be significant enough that if the barbell were lighter, you could lift off.
Better Education = Better Performance
Box squats are a versatile tool for improving strength, speed, and explosive power, depending on your programming. Regardless of your sport, incorporating box squats can help you achieve various training goals. Don’t let the poor execution or unfounded opinions of others deter you from utilizing this powerful exercise.
As with any training tool, the effectiveness of the box squat depends on your knowledge and ability. Study proper form, practice with lighter weights, and gradually increase the load as you become more comfortable. By doing so, you can unlock your full potential and elevate your athletic performance.
Thank you for reading and please feel free to follow me on social media:
X-@MenendezMosess
IG-@TPC_Strengthsystem & @The_Mosess_Mania
