Over time, the box squat will help improve the position of the pelvis and lumbar (lower) spine while squatting. Doing so will ensure that the correct muscles are being worked and prevent injury.
Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps
Key Points:
– Keep your chest up, ass out and core tight
– Make sure the bar is resting on your traps rather than your neck
– Push your ass towards the box and rest 20% of your body weight on it before driving yourself back upwards
The climbing plank is an intermediate level exercise for core. You will require some basic chest and shoulder strength, but once you are up to an intermediate level, climbing is a great way to advance the movement.
Main Muscles: Rectus Abdominis, Transverse Abdominis
Key Points:
– Keep your back straight & core tight
– Make sure that your hips don’t sink too low or rise too high – your body should be as straight as a board
– Begin with your elbows underneath your chest and push yourself up onto your hands one at a time and repeat
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