How to do a barbell box squat

Setup:

1. Box Placement: Position a sturdy box behind you at a height where your thighs are roughly parallel to the floor when seated.
2. Barbell on Rack: Load the barbell on a squat rack at a height slightly below your shoulders.
3. Foot Position: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. The bar should be over the middle of your feet.
4. Barbell on Back: Unrack the barbell, resting it across your upper back (below your neck).
5. Grip: Grasp the barbell with a wider than shoulder-width grip.
6. Initial Stance: Take a step back so that you are in front of the box. Maintain a neutral spine with your chest up and core braced.

The Lift:

1. Hinge and Sit: Initiate the squat by hinging at your hips and pushing them back. Bend your knees, keeping them in line with your toes, until you sit down onto the box.
2. Full Contact: Ensure your glutes fully touch the box and pause for a moment. Keep your torso upright and maintain a neutral spine throughout.
3. Drive Upward: Push through your heels to stand back up explosively, extending your hips and knees simultaneously.
4. Repeat: Breathe at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Foot pressure: Maintain full contact with the floor throughout the entire movement.
• Depth: Focus on controlling your descent, making sure to sit fully onto the box.
• Bar path: The barbell should follow a straight line path up and down.
• Tempo: Adjust the tempo for desired effect – a slower tempo for controlled strength or a faster tempo for power development.