Think Inside the Box

       In the last post, I discussed hamstring training. You may recall mention of knee flexion and hip extension being superior to squatting for specific hamstring stimulus. This caused a bit of a stir, so I want to go into more detail on that and offer another movement useful for training the posterior chain that allows you to squat while focusing the effort more on the hamstrings. That would be the box squat. On the surface this variation may not seem much different from conventional squats, but the two movements should in fact be considered totally different exercises, and cannot be used completely interchangeably (unless you squat in equipment, but that's another topic).

       What is it?

       Simply put, in a box squat, there is a box or some other surface placed behind and under the lifter's hips. The lift is performed in two parts. The lifter squats back and then down, pushing purposely out of the squatting groove (this backward accentuation is important) until gently coming to rest on the box. The knees should be behind the feet slightly, and the athlete should be seated in a position not possible to achieve while squatting without the box, braced and tight as always. When contact is made, the hips are momentarily relaxed to completely stop the movement. 

       The concentric portion of the lift starts here. Louie Simmons, of  Westside Barbell fame, has always advocated initiating the lift with knee flexion and explosive drive from the hips. In his (recognized as the primary) style of box squat, the hips are driven forward very hard while this occurs, pushing the athlete forward and up off the box and thereby placing the vast majority of the stress of the lift onto the posterior chain, and activating the hamstrings much more thoroughly than conventional squats. For more information on the execution of the lift, see westside-barbell.com or any of the videos by Dave Tate on the subject.

What makes it special?

       In addition to matching the groove of equipped squats more closely than traditional raw squats, the box squat also develops starting strength very well. Instead of the braking and reversal occurring in the transition between the eccentric and concentric, the movement is broken in two, requiring an athlete to overcome the static load to stand back up. Without going into too much depth, we can summarize the action by saying that rate of force production and power must improve for one to become proficient at the box squat. This is helpful to both the squat and the deadlift, as well as translating well to field sports, where rate of force production is often more important than absolute strength. The nature of the movement requires care to execute it safely, and the increased effort required to maintain position can be helpful for athletes who rush through the lift and often miss because of it. Lastly, as I mentioned earlier, the added stress on the hip extensors and knee flexors makes this a valuable tool in your arsenal.

  Programming

       The answer to questions regarding programming is, more often than not, "it depends." Whether you should add this variation or emphasize it over other movements should be determined by analysis of the movements and demands of your sport, or for physique athletes, by analysis of physique needs and experimentation with how this variation affects development. In general, it makes for an excellent adjunct to squatting for more focused posterior chain development or as a tool for improving bar speed and position. It may be useful as a supplement to deadlift training as well if you struggle in the bottom of the lift.And for athletes needing to focus on starting strength, rate of force development, and hamstring development, the box squat may be a more appropriate tool than the traditional squat for the bulk of the training. As always, analyze your needs, match training to competition, and modify as needed. No general list can match your needs as well as careful observation can.