Box Squats - Tutorial

In this video from The Strength Institute we go over Box Squats! The box squat is a great exercise to increase an athletes rate of force development. By coming to a complete pause on a box, you diminish the bodies ability to benefit from a muscles "stretch-shortening cycle" which typically allows for greater concentric contraction. Even thought the box takes the weight, its important you maintain full tension through your body at all times. If you relax while sitting on the box its common to see the lower back move from a neutral position or a state of extension INTO a state of flexion which can greatly increase your risk of injury in the lower back. Using a box with a soft foam layer on top (to touch as opposed to sit onto) is a great option for beginners as it can 1: Let them find consistent depth with every rep while 2: keeping full tension in their body to reduce any risk of injury.