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Box Squatshttp://www.weightliftingdiscussion.com/boxsquat.html  The beginning position of the box squat for power.  The bottom, momentary resting position of the box squat for power.  The start position of the "touch and go" box squat.  The "touch position" before rising of the "touch and go" box squat. http://www.deepsquatter.com/strength/archives/ls9.htm Although I have yet to perform the box squat, there are some issues regarding this practice that concern me. The following is all my personal opinion and worth exactly what you paid for it. One, I think that box squats are a specialty exercise. As such, you should learn how to box squat safely from a qualified coach, someone that has both practiced the movement himself/herself and coached others as to how to perform the movement. It is fairly difficult, if not impossible, to learn all the nuances of the movement from text and pictures. I don't think that one should squat alone, rather they should squat in the presence of a qualified coach and/or spotter. Two, I think there is a real possibility of injury from spinal compression, especially in the "touch and go" version of the movement. While the hips are stopped by contact with the box, the bar and weight is still exerting a downward force. (Newton's Laws of Motion - an object in motion will remain in motion unless acted upon by another force.) This can cause spinal compression, if the lifter contacts the box with any amount of speed. Others may disagree with me, saying that since box squats are usually performed with much lighter weights, injury isn't an issue. To each, his own. I prefer to err on the side of caution. Three, I think that the "touch and go" box squat can teach you bad habits. If you are squatting alone, (and you shouldn't) you have a tendency to stick your rear out trying to find the box. Generally, if you aren't aware of this tendency, it can also cause you to lean forward...which is a bad thing. Should the above issues prevent you from box squatting? NO. However, one would be well-advised to avoid the movement without securing the services of a qualified coach. With qualified coaching, the movement may be performed safely and can really provide benefits in the form of increased power and confidence when squatting. Wicked Willie Last edited by Wicked Willie. |