by Brett Holland, PT, DPT, CSCS 09/15/2015
1. Keeps the back in better alignment
-The box squat allows you to squat wide or narrow and still maintain a more vertical spinal alignment. Typically wider squats are associated with greater stress on the back due to compensatory motion occurring in the spine. A 2012 study published in the Journal of Strength and Conditioning Research found unrestricted squats caused less compensatory motion and less stress on the spine [1] (unrestricted squat means they allowed the knees of the subjects to travel past the toes). Box squats help eliminate the compensatory motion at the bottom of the squat thus reducing stress on the back.
2. Reduces hip impingement
– Box squats can help reduce hip impingement in two ways. First, using a box at or just below parallel prevents excessive hip flexion. Second, the more upright position of the torso discussed in point one results in less stress on the hips. In the same study mentioned above, the authors also concluded, “This study demonstrates that the load on the knee at a given knee flexion angle was slightly higher during unrestricted squats, whereas the hip load was clearly lower”[1]. With box squatting you are able to essentially get the best of both worlds: a vertical shin alignment (less stress on the knees) with a vertical trunk position (less stress on back and hips).
3. Reproducible squat depth every time
-Pretty self-explanatory. Box squats eliminate variations in squat depth. Whether you want to use a small box and get low or simply use a parallel box, you touch the box every rep and its reproducible every time.
4. Teaches concentric explosiveness
-When performing a box squat there is a pause at the bottom of the rep and a subsequent loss in momentum and energy. After the pause one must rapidly and forcefully blast the weight upwards.
5. Less soreness compared to a regular squat.
At the bottom of a regular squat the back typically orients more horizontally increasing stress on the back
Notice the more upright vertical alignment of the spine at the bottom of the lift.
References
1. Lorenzetti, Silvio, Turgut Gülay, Mirjam Stoop, Renate List, Hans Gerber, Florian Schellenberg, and Edgar Stüssi. “Comparison of the Angles and Corresponding Moments in the Knee and Hip During Restricted and Unrestricted Squats.” Journal of Strength and Conditioning Research 26.10 (2012): 2829-836. NSCA. Web.
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