Box Squat

Squat

Fundamentals

Level: 4

Target Action: Dynamic

Max Effort

Kit: Barbell

Play Video

Back Squat derivatives form the cornerstone of many performance strength training programmes owing to our ability to maximally load the Squat pattern and evoke maximal neuromuscular recruitment in a pattern that has good transfer of training to many sports.

In the Fundamentals series we work to retain our primary focus on lumbo-pelvic control and stiffening of the lumbar spine in a good posture as the lower body flexes and extends. Where front loading exercises seen in the Corrective phase force a stiffened ‘neutral’ lumbar spine posture during squatting, rear loading with the Back Squat derivatives opens the door and even encourages lumbar extension, especially when the going gets tough. In sports where movement quality really matter we consider that an energy leak in hip extension and a potential irritant that we don’t want to transfer into sport skills.

The Box Squat at Level 4 leads us into the Back Squat at Level 5 by placing focus on quality transition between the eccentric and concentric phases. The focus in our technical model is to sit to the box, trunk stiffened and maintain that braced position as the hips initiate the upward drive without arching the back. The goal is to link triple extension of the lower body to a stiffened trunk position.

Squat variations form a cornerstone of many strength programmes as a potent stimulus for neuromuscular adaptation. With such potency comes great necessity for technical perfection if we are to have the maximal positive effect on complex sports skills and cap the potential downsides from poor technique. The technical model for squatting in the SSOS is derived from our technical model for vertical plyometrics.

Exercises in the Fundamentals Theme build directly upon the skills learned previously. We progress to exercises that become the bedrock of effective strength training by challenging the athlete to maintain postural excellence while resisting against poor positions. With greater opportunity for intensification, postural control and strength development occur in parallel. In doing so, the movements that we are strengthening are not at odds with the dynamic and fluid sports skills that we seek to enhance.