It’s also a great exercise to IMPROVE your fitness. The squat is not just a great assessment of your fitness. Proper foot positioning in a squat your ability to keep your heels firmly on the ground in the low position of the squat and to keep your arches lifted (not allowing your feet to cave in). Your ability to keep your toes facing straight forward, to lower your hips below your knees, and drive your knees out (prevent your knees from “knocking” inwards) as you squat. Your ability to generate power and support your body weight in the squat. Pause for a 1-2 count after the jump and then perform another repetition.Your ability to remain upright in the squat, without leaning forward or needing something to hold on to. However, after you sit and pause, continue to drive yourself upward adding a jump at the end. Start and perform as you would the regular box squat. The emphasis is on the jump in this version. It’s typically done without weight but can be performed wearing a weighted vest. Instead of just driving up forcefully, you are adding the ballistic nature at the top. The box squat jump is a more dynamic movement than the box squat. Perform 2–3 sets of 4–8 repetitions on each leg. If you have difficulty controlling the movement, you can reach your hands out in front of you to keep your center of mass forward. Keep the leg in the air in front of you throughout the movement. Then hinge forward at the hips slightly as you drive back to standing. Remember to keep your pelvis level as you descend. Your leg in the air will move in front of you as you lower. Shift your weight onto one leg and lift the other foot slightly off the floor.īend your hips back and slowly lower down to the bench. Stand in front of the box, facing away from it, with your feet shoulder-width apart. You can check this by performing the exercise in front of a mirror. The goal is to keep the hips level as you lower and raise ( 2).Īlso, keep the knee in alignment with the foot as you raise and lower. This version is more difficult and is typically done without using weight. The single-leg box squat is performed just like a typical box squat. Note that these variations are more challenging and therefore are typically performed as bodyweight exercises. You can always substitute one or two of your sets with these variations that target the muscle in different ways. Variety, as they say, is the spice of life. Nevertheless, there are some variations you can make to it that can add further variety to this movement. The box squat is a variation of the standard squat. Then slightly hinge forward at your hips as you drive yourself upward squeezing your glutes and hamstrings to lift. This ensures your knees won’t cave in as you lower and raise, which puts undue stress on your knees.Īllow yourself to sit on the box for a 1-2 count but keep your trunk tall and active to continue holding the weight. Some lifters refer to this as screwing your feet into the ground. Think of pushing your knees out slightly as you lower to keep them in line with your feet. Keep your weight (center of mass) over your feet and descend until you’re sitting. Unlock your hips to sit back, then bend your knees as you lower your body down to the box with good control. Keep your core tight and your feet wide with toes pointed slightly out. Unrack the weight and step back so the box is just behind your feet. Position your feet wider than shoulder-width apart. It will feel like the bar is on the natural shelf made by your shoulders. Next, step under the bar and position yourself so the bar is on your upper back (not directly on your neck). This movement uses less weight than the regular squat. This allows enough distance for you to comfortably squat without the bar running into the rack.Īlso, start with either the bar or one very light weight to practice proper form. Place a plyometric box approximately 3 feet behind the squat rack.
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