Box Squats Compared to Free Squats
By Donnie Thompson – All-time Highest Powerlifting Total Record Holder (3,000 lbs)
To box squat, or not to box squat, THAT is the question…
I will try to answer that question in this month’s training tip.
The box squat is a variation of the traditional free squat. While it should not totally replace the free squat, it is a superior variant that can build your free squat with less likelihood of injury (much less knee stress).
BIG Donnie Thompson!
The free squat is the ultimate resistance training test of leg and hip strength in nearly all sports. To be good at it the following requirements must be met:
1. Strong hips
2. Strong mid-section
3. Strong glutes and hamstrings
4. A very strong back
5. Mind to body connection
6. Sound structure
7. Very strong joints
The list could go on, but the above will suffice to demonstrate that a very potent posterior chain is the key to a big free squat.
The box squat addresses the posterior chain in a more thorough and efficient manner than the standard free squat. The reason lies in the execution of the movement. The box squat teaches the lifter to sit back more than is possible with a free squat which places a greater emphasis on the posterior chain. The pause on the box breaks the eccentric-concentric chain of the lift which further emphasizes the posterior chain by requiring a more powerful contraction of said musculature to initiate the squat off the box (FYI – when the lifter sits on the box only the hips should be slightly relaxed, everything else stays in a static contraction). As an additional benefit, this contraction builds tremendous explosive power from the static position which is a cornerstone of many athletic movements.
A variation of the box squat which is also very effective is the suspended chain squat. It imparts many of the benefits of the box squat but more closely mimics a free squat. This exercise also lends itself to those with lower back problems.
To see videos of free, box, and suspended chain squats go to the following link (this is part two, you can see part one linked to on the page): http://www.youtube.com/watch?v=KixgV4n2S-U
Now, quit reading and get to the gym!
