![]() ![]() ![]() This version is more difficult and is typically done without using weight. The single-leg box squat is performed just like a typical box squat. Note that these variations are more challenging and therefore are typically performed as bodyweight exercises. You can always substitute one or two of your sets with these variations that target the muscle in different ways. ![]() Variety, as they say, is the spice of life. Nevertheless, there are some variations you can make to it that can add further variety to this movement. ![]() The box squat is a variation of the standard squat. Then slightly hinge forward at your hips as you drive yourself upward squeezing your glutes and hamstrings to lift. This ensures your knees won’t cave in as you lower and raise, which puts undue stress on your knees.Īllow yourself to sit on the box for a 1-2 count but keep your trunk tall and active to continue holding the weight. Some lifters refer to this as screwing your feet into the ground. Think of pushing your knees out slightly as you lower to keep them in line with your feet. Keep your weight (center of mass) over your feet and descend until you’re sitting. Unlock your hips to sit back, then bend your knees as you lower your body down to the box with good control. Keep your core tight and your feet wide with toes pointed slightly out. Unrack the weight and step back so the box is just behind your feet. Position your feet wider than shoulder-width apart. It will feel like the bar is on the natural shelf made by your shoulders. Next, step under the bar and position yourself so the bar is on your upper back (not directly on your neck). This movement uses less weight than the regular squat. This allows enough distance for you to comfortably squat without the bar running into the rack.Īlso, start with either the bar or one very light weight to practice proper form. Place a plyometric box approximately 3 feet behind the squat rack. ![]()
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