I always incorporate box squats training into my routines. The height of the box or bench that you use should allow you to descend until your thighs are at least parallel with the floor. *If you are using bands or chains use 50% of your 1RM. If you want a more detailed 'how-to' guide, then download my free box squat tutorial below: Equipment. Now you know why the box squat is beneficial, it's time to learn the ins and outs. You can make this move as easy or as hard as you need. Also, make sure that the box is not going to wobble or slide when you sit down. The Correct Height for a “Parallel” Box should put you at legal depth. The dumbbell box squat (or any type of box squat) is not suitable for beginners, who first have to learn how to perform the regular dumbbell and barbell squats. Perform a set every 60s. How to do a perfect box squat in under 10 minutes. The box squat also places all the stress directly on all the squatting muscles.
Every member of Westside Barbell performs box squats year around with the only regular "free squat" being done in competition. Proper Box Height. How to Box Squat. The Correct Height for a “Low” box is usually 12 inches or as low of a box that you … The technique I'll describe has taken my squat from 760 to 935 over the past five years, but I wasn't always a big fan of the box squat. In this article we will break down the differences between the box squat and the regular squat and offer guidance to strength, power, and fitness athletes on determining which is best for their goals. In this section, I'm going to include everything you need to know (such hand position, box height etc.). I have always found that between 12 and 14 inches high works best for me personally, but I am 5'10". Safety Bar Box Squat: 5 x 5 @60% of your 1RM Back Squat. Perform a set every 60s. The box height can vary based on your goals and mobility. Re: Box squat height??? A box squat, or chair squat, is an exercise that works the quadriceps, adductors, calves, glutes and lower back. First, always make sure you use a box that is strong enough to withstand the weight you are going to put onto it during your squat. The Correct Height for a “High” box should be no more than 2 inches higher than your parallel box.