The Box Squat. Seems to be like Marmite. People either love them or hate them. Some strength and conditioning coaches will steer very clear of them, claiming that, amongst other things, they provide no athletic benefit due to the knee-shin-hip angle and most people will claim that it has no carry over what so ever to their regular squat.

Then we have Westside Barbell. For many who don’t know about this invite-only elite powerlifting gym, disgustingly high numbers ranging from 800lbs (360kg) and upwards are a common place. It is no secret that the man behind all this iron mastery, Louie Simmons, holds the box squat as being absolutely fundamental to putting up monstrous numbers in the squat and deadlift. Who then is right? While clearly Louie’s numbers speak volumes, still in a way both are right. Lets look at the pro’s first.

Pro’s :

  1. Depth. The depth of the box is always set at that same height. We’re all guilty of this weakness. As the weights go up, so does the height of the squat. With a box there, there is no cheating. Simple.
  2. Target Specific Areas. Weak at the top? Set the box higher to a few inches above parallel to overload the top of the movement. Likewise set the box lower if you struggle getting out of the hole.
  3. Intensity. Box Squats are not anywhere near as taxing to your central nervous system as regular squats. This allows you to train them more often with both a higher degree of volume and frequency.
  4. Recovery. Box Squats can be a great way to give the knees a rest in an intense squatting regime and still work the legs in a similar movement pattern as a regular squat.
  5. More Weight. I am yet to see anyone on a higher box, above parallel, use a substantial amount more iron when performing this exercise. This overloads the core and stabilizers like you would not believe.
  6. Rate Force Production. Perhaps the biggest reason these are done. The momentary pause on the box, which is how you box squat correctly, will teach your system to fire up from a dead stop and force you to explode up. If you can do that from a dead stop with a big weight on your back, you will do it utilizing the stretch-shortening cycle in a regular squat.
  7. Lack of Mobility. Obviously we will always seek to address any mobility/flexibility issues, correct them and move on. However this can take time, there is no reason during this time we cant get started on strengthening the limited movement patterns that we already have with lesser able clientèle.

 

Con’s : 

  1. Relativity. Westside Barbell box squat exactly the same way as they normally squat. Wide foot base, massively hip dominant squat to parallel, initiating the lift by pushing back the glutes first. This is why the box squat is so good for that type of squat. It completely targets the posterior chain. When you bring a more narrow, Olympic style squat into the equation the quads become much more active shifting the mechanics of the lift. This will be the most obvious reason for a lack of carry over.
  2. Reliant on the Box. The squat is the main lift we are trying to increase, not the box squat. This should be a supplementary exercise, not the main. You need to know what it feels like not to have the safety on that box underneath you, otherwise it will surely catch you out. Likewise once people with mobility restrictions get comfortable at a set height, the height then needs to be reduced to keep up progression to a full squat.
  3. Hypertrophy. This is a double edged sword which potentially could of been a pro in its own right, however in my experience it belongs here. Building muscle requires time under tension, the box squat requires you to stop on the box which then breaks that tension. An argument that you can use heavier weight, which would then lead to gains is plausible but ultimately its that time under tension that counts.
  4. Safety. When using much heavier loads the box squat favours the more experienced lifter. When your spine is already holding the weight of 200kg, crashing back on top of a box with that said weight is a recipe for disaster. The whole idea is to lower under control, sit back on the box, keep everything braced but relax slightly, then explode off. A novice lifter may miss that point completely leading to all 33 vertebrae shattering in all different directions. Not a great look.
  5. Hip-Knee-Shin Angle. Again this is more applicable to the style of squat but again worth bringing up. The main critiquing point S+C enthusiasts have is the angle of alignment of the shin, knee and hip favour no athletic movement. Whether that’s a jump, sprint, dive or any form or propulsion the angle of those elements in massively different. This is more a controversy than a definite con, as S+C practitioners have used it to great effect due to its emphasis placed on the entire posterior chain.

 

Conclusion : 

Box squats are an awesome tool to help you achieve your aim in the gym. The learning curve required to do them is next to none, unless performing them in a Westside style, don’t require a great deal of mobility or flexibility that many of us lose in sedentary life styles. While definitely not the first choice for hypertrophy they can still be worked in a routine to good effect, just think higher rep ranges (12 plus) with much heavier weight in order to stave off the boredom of many conventional routines. Clearly, box squats for strength and initial explosiveness are a great accessory, an accessory is exactly what they are. No one cares what your 1RM box squat is if you can’t even back squat half of that weight. So don’t rely on the box, use exactly the same style and stance as you would in a normal squat and prepare to reap the benefits of this great exercise. For now, lift big.