Box Squat 101

Intro:

This is Ryan Fritz with Science of Cardio, giving you the latest and greatest in exercise and sport science.  Today we are going to talk about Box Squatting.  How to do it properly, why it is effective and tips or tricks to get better at max strength, faster sprint speeds and jumping higher.  I want to Thank You for listening and please like and subscribe to get more exercise science content.

What are Box Squats?

Box Squats are a Low ROM Bar Squat that emphasize Rate of Force Development (RFD), aka how fast can you move heavy loads or an explosive fast movement up from a low position.  The key is pausing at the bottom of the squat ROM for 2-3 seconds on a fixed height box then driving up as fast as you can.  This is a math and physics equation that will increase your maximum squat weight, influence your 40yd dash time as well as potentially increase your vertical jump height.  A box squat example is the hamstrings and calf touch in the low position  creating hip and triple extension thus the basic mechanics for explosiveness.  When you start in a sprint your hips triple extend,  when you jump you extend your hips, and when you squat you triple extend, thus improving your outcomes with all three movements that are essential for sports and human biomechanics.

Benefits/Pros: 

1. Stronger - Better 1RM 

2. Increase in RFD rate of force development aka more power 

3. Break through plateaus with precision data/analysis - Static/Dynamic Method (no inertia) 0-60mph as fast as you can.

4. Jump Higher better hip or triple extension 

5. Faster sprinting speeds - physics (F=MxA weight/mass is 1/2 of equation or coin, Acceleration is 1/2 of equation/coin). If you increase mass force goes up, or increase acceleration force goes up or both force goes up.  The science behind speed. 

6. Knee Shear Reduced loaded on Glutes not knees (physics) ¼ squat creates more risk for ACL injuries

Cons: 

1. Lack of Mobility Lumbo/Pelvic rhythm - Back pain or Hip/Leg pain like sciatica Modify (adjust depth if you have pain). Maybe a higher box or do a pause squat instead of sitting on an object.  You will have to play around with heights, because they may or may not influence results.

2. Equipment needed for optimal outcomes.  A VBT (velocity based training) sensor will help to know the speeds of the bar (costly, booth tooth does work, always need VBT to know data and an app to analyze, some companies charge a monthly subscription for apps). Ill give you a recommendation at the end for a low cost VBT option.

Alternatives: 

Barbell Back Squat (High or Low position), Safety Squat bar (yoked bar), Front Squat, Pause Squat, Key is near maximal effort, (DBs aren't enough weight) influence or move the needle.

Tips or Meat and Potatoes: 

1. 12" plyo Box with 4-6" soft Pad as a topper (soft like cushion harder to get going) Don't use a hard bench.  You want it to be challenging to get going or start.  A hard surface will allow you to cheat/compensate or assist/help to get you moving. Make it harder not easier.

2.  Pausing at low position or sitting on box/pad allowing Inertia to Zero or Taking elasticity out of the tendons/muscle (pre-tension).  If you don't pause then you will use tension and elasticity to cheat thus making the squat easier. aka trying to get from 0-60mph (RFD) produces more Power.  Try a bodyweight squat just going up and down quickly then try sitting on a chair and waiting for 2 seconds while sitting.  Then get up or stand.  It is a lot harder to do. This is RFD and the science behind a box squat or static/dynamic method.

3. Explode upward as fast as you can (hopefully using VBT device to track the speed of the bar) 

4. Certain Speed  for Strength/Power = 0.6-0.2 m/s range (too fast 1m/s no strength improvement, too slow 0.1m/s no power improvement, goldilocks zone (just right)

5. The 3 to 5 method (3-5 reps, 3-5 sets, 3-5min rest) ATP C/P restore (low volume) “Stimulate Not Annihilate" Get the right intensity and not overdo it.  Max effort is very taxing on tissues and the nervous system.

6. Frequency - 3x per week optimal for maximum benefit.  1x per week is 4 sessions per month vs 3x per week for 12 sessions per month.  If you have pains, tweaks, or aren’t rested enough you can have success with 2x per month.  

7. New/inexperienced or young training age athletes should master basic squat mechanics and ROMs before trying box squats (depth/ROM) . An inexperienced squatter will “plop” down on pad creating high compression on the spinal discs and a high risk for injury.  Work on control first before you introduce velocity.  Typically I will have my middle school athletes master a barbell squat, then I will introduce the box squat method to high schoolers. 

8. Getting the VBT data is a huge tool or game charger to optimize strength power/gains, it gives you live feedback of proper loads and you can see progress even if the bar weight isn't changing.  An example is if someone is squatting 200lbs for 4-6weeks.  Without VBT you don't see any progress, but with VBT speeds you will see the bar speed changing from session to session.  So even though the bar weight isn't increasing the velocities can improve.  Without VBT = 200lbs for a month at 5 reps vs 200lbs with a VBT of .2m/s week 1 then 200lb with a VBT .3m/s  week 2, a 200lb squat with a velocity of .4m/s  week 3  and so on.

Deep ROM Pause Squat

Recommendations:

1. New or Starting out, adjust the load to start and figure out your loads, ROM, speeds. Example start with 50% effort and get the tempo, or pausing down and quick explosive movement up.  Figure out your box height, you may have to try difference bars. 

2. If you don't have a VBT or can't afford a VBT device to Pause Squat 2-3 sec then explode up fast.  This will get you the mechanics and an idea of speed but you will not have a why to track or analyze speed

3. If you can afford $250 get a OVR Velocity VBT Sensor 10% off or $25 discount code https://c05592-3.myshopify.com/RyanFritz 

Outro:

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