After seeing you are an avid advocate of box squatting

After seeing you are an avid advocate of box squatting, I would be keen to hear your views on why you use them and what you think of them in terms of being dangerous. From a personal perspective I have always found Olympic squats best for developing lower body strength/power-Hopefully you will be able to enlighten me as to benefits/reasons for using box squats. Recently I have heard that when box squatting it can cause compression of the lumbar spine when in the ‘sitting’ position on the box. I would be keen to hear what your views are on this topic. Also why do you use box squats and why not Olympic squats? I would also like to congratulate you on the information that you provide via the getstrength website as I find extremely informative and helpful in my job and as a young strength & conditioning coach it is interesting to read about your journey into the world of strength & conditioning. Also sorry to see the All Blacks and Australia go out of the world cup-Go Dad’s Army!

Regards,

Tom.

Tom Mclaughlin
Strength & Conditioning Coach
Bristol Rugby Club
Hi Tom and thanks for your letter, firstly although I am an advocate of box squats it is not the only tool in my arsenal and I use all varieties of squats as well as Olympic squats, Bulgarian single leg squats, front squats in fact here is a listing of the lower body movemwnts we will use in our gym:

Back Squat
– Cambered
– Safety
– Regular Bar
– Box ( high or low)
– Belt Squats
– Assisted
Chains
Weight releasers
Bands

Single Leg
– Bulgarian (Sprinters)
– Cambered
– Safety
– Regular
– Power Sprinter
– Box (high or low)
– Belt Squats
Chains
Weight releasers
Bands

Front Squat
– Regular
– Harness

Step Ups
– Camered
– Safety
– Regular
– DB / KB

Kneeling Squat

Lunge
– Static
– Dynamic
– Reverse
– Walking
– Cambered
– Safety
– Regular
– DB / KB

As for my rational for Box squats I feel it teaches a good tight body position when you are squatting and also breaking at the hips engaging the hips and pushing back ensuring activation of the glutes, also you sit back to the box not down on the box and you stay tight, it is when you relax and sit that the risk of injury is increased, also it provides a reference point so that every squat is to the same depth, thanks again Tom and I wish you and Bristol a good season, cheers, ash

Leave a Reply

Your email address will not be published. Required fields are marked *