Barbell Box Squat

a.k.a. Barbell Squat to a Box

Differentiation: Mechanics

This variation of a box squat is unique. Here is how: you squat down and briefly sit on a bench | before exploding back up to the starting position. Moving increases your fast twitch muscles and adds power and strength to your quadriceps. You also use an Olympic bar for this exercise. Using the bar allows you to add heavier weight than you could otherwise. Using heavier weight contributes to the overall strength gain of your legs even more.

Starting Position

To get into starting position, do this...

1) Stand inside the squat rack with your back to the bar.

2) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

3) Locate a movable flat bench.

4) Set the Olympic bar on the rack's pegs at just below shoulder height.

5) Load plates onto the bar on the rack.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

8) Position the flat bench, so it is parallel to the rack, and about 3 feet behind.

9) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

10) Grasp the bar with your hands wide apart - with your palms facing forward.

11) Lift the bar up and out to remove it from the bench's pegs...

12) Step back from the rack 1-2 small steps until the back of your legs are near the bench.

13) Straighten your back and point your head upward.

14) Place your feet just wider than shoulder-width apart and point your toes straight ahead.

15) ...and use your hands to stabilize the balance of the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) While inhaling, bend your knees and push your hips back to lower your upper body down toward the bench.

3) Continue downward until your buttocks reach the bench. Then, sit down carefully on the edge, while keeping your back straight.

4) This is the lowest position.

5) From the edge of the bench where you are sitting, push up with the heel of your foot, exhaling as you progress upward to the starting position.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

8) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure to select a bench that is low enough so you squat down to a 90-degree angle.

Keep your back straight.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Be sure to drive into the floor with your heels to avoid swaying forward onto your toes and complicating the movement. Imagine pushing straight up and do not lean forward - keep the weight on the heel of your feet.

Keep your torso vertical throughout the movement.

Keep your head up.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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