Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.
If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.
What Are Box Squats?
A box squat is a weight-lifting technique with a box or bench placed behind you. The goal is to aim for a box height for a parallel squat, but you can train with a box that is higher or lower depending on your training. With the weight across your shoulders, you lower yourself to a sitting position until you are seated on the box, pause and then lift yourself up again without bouncing.
Benefits of Box Squats
Box squats offer significant benefits in a workout. The biggest benefit is that it can actually improve your squatting technique. Often, people squat by initiating the knees and not the hips which can overload the quads and increasing the chance of injury. By forcing yourself to “sit back” on the bench, you put more pressure on your hips, relieving the pressure on your knees.
With a box squat, you also tend to take a wider than shoulder stance while holding the bar lower and your knees over your toes. This further increases the stress on glutes, hamstrings and your lower back.
Pausing on the box also forces you to rise from a dead stop rather than “bouncing,” increasing posterior chain power.
Athletes also tend to cheat depth in squats as their weight level rises so a box squat keeps you from doing that. Box squats force you to tighten your body in order to come off the box, getting more benefits from the lift.
How to Box Squat
Begin a box squat by standing in a power rack with the box behind you. Step under the bar and place it across your shoulders then squeeze your shoulder blades together, rotating your elbows forward as if you were bending the bar across your shoulders. Create a tight arch in your lower back, lift the bar and step back, your head facing forward. Push your knees and butt out, then start to lower your body. Sit back until your butt is seated on the bench, shins perpendicular to the ground. Pause, relax your hip flexors and then, with your weight on your heels, push your feet and knees out, pushing upward. Lead the movement with our head, continuing up until you reach your starting position.
Box squats can increase the value of your leg workout but can also improve your squat technique overall. The key is to learn how to do the box squat correctly and to continue using free squatting in order to get a good overall workout. Learn more workout techniques by subscribing to my YouTube channel.
You Might also like
By RunThaCity — 2 years ago
There are scores of workout and fitness attire merchants out there. You could probably name a number of them right off the top of your head. Some of these manufacturers and designers make workout clothing that is, frankly, not making the cut. Or its too expensive and restrictive to really make purchasing it worthwhile.
But if you’re looking for a new style for the gym that looks sharp without weighing you down or getting in the way of your movement, then you should check out Born Tough.
About Born Tough
Born Tough (BT) is a new brand. A new style. These are people who are making clothing for the modern day warrior, from the recreational runners to the elite athletes. As long as you want functional clothing for your functional fitness, then you are ready to make a switch to clothing that accelerates your training instead of holding you back.
Born Tough makes minimalist exercise gear that tackles the old-age concept that sportswear should be baggy, disproportional or, on the other hand, clingy and uncomfortable. The clothing is designed for all body types and fits like a second skin. This allows both men and women to bend, twist, dance, jump, and run without needing to think about how they look. Born Tough clothing is stylish yet subdued, so you look ready for the gym, coffee, lounging, or travel all the time.
What makes Born Tough clothing a clear competitor in today’s market, however, is not just the look and feel. The designers have paid extreme attention to the details, including the need for technology. A lot of exercise clothing continues to ignore pockets deep enough for cell phones and mp3 players, headphone wires, and the like. Born Tough clothing integrates these features into their designs, so you can keep your important tech close without getting literally wrapped up in it.
A Look At Born Tough Products
I checked out the Born Tough Core Fit Short Sleeve, made with BT’s signature “Swift fabric,” which makes it lightweight and breathable for intense workouts in the gym. I tried it on and the fit is perfect. There’s nothing I would change about the construction, styling, or sizing. The shirt has an overlay, so it looks seamless. Additionally, the extended scallop hem prevents any embarrassing bunches or riding up from happening as you do your squats and other lower body exercises. Twists and turns couldn’t make this shirt ride up either.
Here’s a glimpse at the features of the Core Fit t-shirt:
- True to size
- 93% cotton and 7% modal spandex
- Flatlock seams
- Extended scallop hem
- 3M reflective logo on the back
- Ideal for a base layer
- Stretchable, breathable, and lightweight
- Minimalist design
- 30-day money back guarantee on all products
Presently, there’s more for men than for women. Men can look at a number of tops, bottoms, sleepwear, hoodies, and sweatshirts. Women have hoodies and sweatpants that come as a track set or separately. The inventory is growing, though, so there is bound to be more options for women in the future.
You can also get free shipping and free returns, too.
New brands who try to reshape the face of the fitness apparel industry always bring some excitement to the table, but Born Tough is already making a statement. The quality of the gear, the decent price, and the attention to detail are three things that make these products a smart purchase.
You don’t want miss what this company has in store.
Looking for more info and tips on fitness apparel? Then head over to my YouTube channel and hit the subscribe button. There’s plenty of videos for you to get and stay informed about what’s new in fitness.Post Views: 4,186
By RunThaCity — 3 years ago
By RunThaCity — 4 years ago
Hey everyone! In this video it was arm day. For this workout video we decided to meet over at Edge Fitness in Deptford, NJ. As many of you know, we love to superset our workouts, especially our arm workouts. This means every time we complete a set of bicep exercises, we perform a complementary triceps exercise. It’s the best way to get the blood flowing! You can perform this workout by yourself, but it’s a tougher workout when you have partners. Pushing to the limit, less time between sets.
Don’t get hung up on the amount of weight. Feel free to reduce the weight and keep the reps high.
How To Get Bigger Arms Workout
Easy curl bar (20 Reps) Superset with 4 sets of Skull crushers (20 Reps)4 SetsTry to perform these with as little rest as possible between sets.
Incline curls4 Sets10 to 15 Reps
Overhead triceps extensions4 Sets15 to 20 Reps
Dumbbell curls high reps (30 Reps)4 Sets10 Regular Curls, 10 Hammer Curls, 10 Cross Curls
Triceps press-downs high reps4 Sets20 Reps Minimum
Triceps rope pulls4 Sets20 Rep minimum
Dumbbell preacher curls4 Sets10 to 15 Reps
Have you tried this workout? I’d like to hear from you. Make sure you like, comment, and most importantly Subscibe! Click the button below.Post Views: 5,541