The Box Squat Guide

There is a lot of available data to support the notion that Box Squatting is a viable method for increasing the squat and deadlift.

The results that Westside Barbell has incurred alone speak volumes, but is this movement relevant to the non-powerlifting community of people that just wants to get stronger and look better?

We use the Box Squat with thousands of athletes worldwide regularly with great success. The carryover to other areas of our training, including the Olympic lifts, is undeniable.

In fact, our athletes hit new personal records on their Olympic lifts and variations far more often, even though we program Olympic lifting work significantly less than most CrossFit boxes.

The logic is simple: our focus is on building our athletes’ bases through low-skill GPP work (sled pushes + loaded carries), strengthening their primary movers, and teaching them how to develop force production with planned plyometrics and the Box Squat. Let’s take a closer look.

But what about spinal health? Does it make sense to “slam” into a box? Well, if you’re slamming into the box you’re doing it wrong.

Two things we should be looking for the box squat in terms of spinal health:

• Maintenance of spinal neutrality – no “butt wink” aka posterior pelvic tilt.
• Loading the coincides with the goal & technique – most times we use the box squat for speed work

Why You Should Consider Box Squatting

• Teaches our athletes how to develop explosive force out of the hole because we are NOT using the stretch-shortening cycle (SSC) that most athletes become efficient at using during their squats and Olympic lifts. In description, the Box Squat breaks up the eccentric and concentric phase of the squat by sitting back on the box. Because we are breaking up the phases of the squat, some of the kinetic energy that is produced through eccentric range of motion dissipates, thereby forcing the athlete to develop explosive reversal strength.
• For individuals with lower training ages, the box squat can act as a teaching tool teaching folks how to effectively hip-hinge. In the same setting, the box squat can help advanced athletes improve the rate of force development making it a versatile choice.
• When Box Squatting, the athlete is not able to use the same loading they would be able to use for the classic squat which reduces spinal compression. Properly performed Box Squats have also been shown to reduce spinal loading at S5-L1. In addition, Box Squatting is also easier on the knees because the perpendicular tibia position reduces pressure on the patellar tendons.
• Because we are not able to use the same loading that a classic squat uses (usually around 15-20% less), there is less tissue breakdown, which in turn means less soreness and faster recovery. Using the Box Squat with sub-maximal loads also provides a nice balance between our maximal lifting in terms of volume/intensity which can be instrumental in preventing overtraining. We are able to squat wider with the Box Squat making the dependence of agonist muscles such as the gluteal complex, adductors, and hamstrings more active. We have seen drastic increases in our athletes’ classic lifts simply by teaching our athletes to squat wider. With the general population, many athletes tend to be anterior-chain dominant which does not translate well to strong pulls and lower-back health. By improving the posterior chain we have been able to effectively improve lower-back health and pulling strength
• The box height does not lie. Go to any commercial gym and note how many athletes’ squat depth decreases as the load increases. With a box as our reference point, we aren’t able to cheat. The box provides a tactile cue to ensure proper depth on each rep. But, we tend to use a higher box vs. lower box for the pure sake that maintaining a neutral spine is easier for most.
• Develop Speed-Strength. It’s no mystery that developing speed-strength is important for athletics and be using the Box Squat we are essentially performing a static-relaxed-overcome by dynamic movement. Because of this, our athletes are forced to use sub-maximal weights that allow them to overcome a static position in a dynamic position. In addition, using submaximal weights can act as a teaching tool, where the emphasis is placed on bar speed as opposed to loading.

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My Favorite Box Squat Variations

All of these variations can be varied in terms of:

• Specialty bar used
• Accommodating Resistance used – bands vs. chains or both
• Box Squat
• Adding foam to box

Peer-Reviewed Research

While there isn’t a ton of actual studies available to us on the one had some pretty interesting, but not surprising findings.

Swinton et al. 2012 concluded:

*  The box squat led to the most “vertical” tibia of the variations

*  The traditional and powerlifting squat involved similar torso angles (leans), and the box squat had the least forward torso lean out of the three styles

*  The traditional squat displayed the highest loading on the spine (highest torque at L5/S1), as well as the highest loading on the ankle joints

*  The use of a box decreased peak hip extension torque and spinal extension torque while increasing peak knee extension torque

*  The box squat displayed the lowest loading on knee joints (see joint angle pic)

*  Rate of force development (RFD) was 3-4 times higher in the box squat than the other squats.

Box Squat Programming

By now you may be wondering how to include the Box Squat in your training, so here are some guidelines:

• Done on a lower-body day, first in your training session.
• Separate from your heavier lower-body training by at least 72 hours ie. Lower Bodywork on Monday and Friday works well.
• Perform for 3-weeks, in a pendulum wave with short rest intervals rotating variations after the 3rd week.
• Use a 13-15” Box. Start with the higher recommendations if you’re new to these.
• You do not need accommodating resistance (bands or chains), but if they are available and you’re an experienced athlete we will use them.

Wide Stance Box Squat Wave

Week 1:

Wide Stance Box Squat: 8 x 3 @40% of 1RM + 30% in band or chain, every 60s.
*Use a 16” Box

Week 2:

Wide Stance Box Squat: 8 x 3 @45% of 1RM + 30% in band or chain, every 60s.
*Use a 16” Box

Week 3:

Wide Stance Box Squat: 6 x 3 @50% of 1RM + 30% in band or chain, every 60s.
*Use a 16” Box

After you have completed all 3-weeks we can start the wave over with a different variation. For example,

SSB Front Box Squat Wave

Week 1:

Safety Bar Front Box Squat: 6 x 4 @40% of 1RM + 30% of band tension, every 60s.
*Use a 13” Box

Week 2:

Safety Bar Front Box Squat: 6 x 4 @45% of 1RM + 30% of band tension, every 60s.
*Use a 13” Box

Week 3:

Safety Bar Front Box Squat: 5 x 4 @50% of 1RM + 30% of band tension, every 60s.
*Use a 13” Box

After you have completed all 3-weeks we can start the wave over with a different variation. For example,

Straight Bar Box Squat Wave

Week 1:

Box Squat: 5 x 5 @40% + 30% chain weight, every 60s.
*Use a 17” Box

Week 2:

Box Squat: 5 x 5 @45% + 30% chain weight, every 60s.
*Use a 17” Box

Week 3:

Box Squat: 5 x 5 @50% + 30% chain weight, every 60s.
*Use a 17” Box

Closing

These sessions should be followed by accessory work for glutes, hamstrings, lower back, and abs. Give this a try for 9-weeks and retest your classic lifts and I’m sure you’ll be very pleased and surprised by the results!

Works Cited
Simmons, Louie. Westside Barbell Book of Methods. Westside Barbell, 2007.