Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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Throughout the annals of powerlifting history and lore, one technique has stood out among all the others (and there are many) for helping men and women to squat more and more poundage: The box squat. Many powerlifters have attributed leaps from their previously plateaued weight limits, to some higher number (often by 100 to 200 additional pounds) after introducing box squats into their routine.
How to Box Squat
This part is easy. Place a solid, 4-inch to 6-inch tall box behind you as you prepare to squat. Squat back to a sitting position. You don’t sit – rather, you “set” your body down upon the box for just a split second, and then return to the standing position. Use a low weight when completing this movement for the first time, as you may find balance to be an issue as you learn this movement.
Getting started
Every new squatter should box squat. The biggest mistake that new powerlifters make in the gym is not breaking parallel on squats. Since the box used in box squats it located just a few inches off the ground, you are absolutely required to break parallel to complete the movement. It takes all of the cheating potential out of the movement, and it takes away a lot of the stress that comes with the “Am I doing this correctly?” self-doubt. If you squat the weight down, sit on the box, then return to standing, you have completed the rep correctly.
Other advantages
The box squat benefits lifts besides just the squat. Deadlift and Olympic pulling movements become easier due to the overall body strength required to stand up. Not just the legs, but also the back, torso, and other core muscles benefit as well.
Variations on the movement
Standard box squats work the entire lower body. By sitting back further in the seated position, you are able to more effectively target the glutes, hamstrings, and hip muscles. Leaning forward lends more of the workload to the front quadriceps. Additionally, using a wide stance increases inner thigh strength and flexibility.
One Caveat
The box squat is designed for powerlifters, not bodybuilders. This movement targets core muscles and allows the lifter to quickly increase the poundage moved. However, it is primarily a strength-increasing movement. It isn’t designed to pull blood into the quads or grow the legs – it’s designed to train the body to handle more weight during the squat. If you’re looking to add numbers to your squat total, not necessarily add size to your body, give box squats a shot!
Used Bowflex Revolution Deals - Find a Used Bowflex Revolution
By: Adam Quilt | 02/12/2008Buying a new Bowflex has a couple advantages. New Bowflexes are protected with a 10 year warranty of parts and labor.Since you'll be working out a on a regular basis your Bowflex will be subject to natural wear and tear. Having a warranty will protect your investment and save you money from potential repairs.
Bond Body Revelled
By: Martyn Ware | 30/11/2008Bond the male icon for the 21st century. he’s got the cars the girls the gadgets that most men dream about. But if that wasn’t enough he now has the body to die for as well. Find out how actor Daniel Craig got that amazing body that that men envy and girls drawl over?
Know the Secrets of Six Pack Abs Fast
By: Cher | 26/11/2008Most people think that sit up and other exercises are the only way to get six pack abs. But don’t neglect diet; it is the real key to unlock six pack abs. The right six pack abs diet when mixed with right six pack abs exercise will make you to get six pack abs fast. Know The Truth About Six Pack Abs!
4 Tips to Get You Stronger
By: Tony Schwartz | 20/11/2008Get strong by using these four workout tips.
Guys Please Stop Making These Big Mistakes!
By: Ian Graham | 20/11/2008Are you struggling to make progress? Confused about what you should be doing with your training? Are your workouts making you stronger, bigger and leaner? Or are they robbing you of muscle gains and helping to keep you fat?
The Importance of Keeping Your Training Simple!
By: Ian Graham | 20/11/2008Are you confused with what to do when you train? Not sure what you should be primarily focused on? Apply these simple 6 tips and you'll be putting yourself ina great position to succeed!
The Truth About How Long Does it Take to Build Muscle?
By: Martin | 17/11/2008This article will explain the main factors, determining the pace at which you will build muscles.
Building Muscle to Give You 6-pack Abs
By: Tabitha | 16/11/2008A simple quality warm up of 5-10 minutes will help,this may include jogging,skipping,aerobics or even dancing.after workout stretching will give your body flexibility that you require before lifting weight to build muscle.
Bench, Deadlift, & Squats: Tips for Perfecting the Big Three
By: Dane Fletcher | 19/08/2008 | BodybuildingEvery bodybuilder knows that the “Big Three” exercises – Bench press, deadlifts, and squats – are the key to making gains in muscle mass and strength. Let’s check out a few tips and ideas for making the most of these exercises, and doing it safely.
Planning Cardio Around Leg Workout Day
By: Dane Fletcher | 19/08/2008 | BodybuildingMany bodybuilders consider weight training and cardio training to be two separate things. In reality, since both utilize the legs, careful planning should take place to ensure your cardio doesn’t interfere with your weight training, and vice versa.
Testosterone and Memory Loss
By: Dane Fletcher | 19/08/2008 | WellnessThe benefits of testosterone are many. The user gains strength and muscle mass. Body fat levels drop, and sexual thirst rises. The user feels energetic, strong, happy, positive, and above all, young. Testosterone is perfect, right? Maybe not.
Evaluating Biceps Potential
By: Dane Fletcher | 14/08/2008 | BodybuildingIt’s long been considered that the gap between the biceps and the elbow joint could be measured to determine ones potential for success in competitive bodybuilding. The great champions always seemed to have full biceps heads, which flowed, neatly into the elbow joints. If they possess this attribute, it meant their muscle bellies flowed equally well in the other parts of the body. Their calves, quads, and pecs would tie in just as gracefully.
Hamstrings: Supersetting for Sick Leg Muscle
By: Dane Fletcher | 14/08/2008 | BodybuildingThe hamstrings, or the leg biceps, are the small muscle group located on the back of the thighs. Since these muscles are hidden from sight in most bodybuilding poses (at least the ones we see from the front), they are often overlooked in training. Admittedly, there are only a few exercises that directly hit them. Toss in the fact that they cannot grow very much (except in a few genetic freaks) and that they show minimal shape or definition until contest conditioning is achieved.
Effects of Illegal Anabolic Steroids on the Liver
By: Dane Fletcher | 13/08/2008 | BodybuildingWhen the liver is facing additional stress and work due to the presence of anabolic steroids, it releases compounds called SGOT and SGPT. When the damage stops being incurred, it stops releasing these two chemicals. Standard blood screens detect the levels of SGOT and SGPT, and those are the readings that doctors use to analyze just how much damage is being incurred by the liver.
Deadlifting Safety
By: Dane Fletcher | 13/08/2008 | BodybuildingThe lower back is a very weak area in some people, so care should be taken too properly warm up to minimize the chance of injury. Use higher-rep work on deadlifts once per month to ensure many slow-twitch fibers are recruited, so maximum back growth is stimulated. Good luck, and be safe!
Calf Raise Variants to Help Meet Your Needs
By: Dane Fletcher | 13/08/2008 | BodybuildingAs a result of this lack of attention and very often, lack of available equipment, many bodybuilders build calves, which are lacking development in all areas. This can be fixed, of course, using a few exercises to isolate those poor areas.