Box Squats: How to Advance

Box Squats: How to Advance

by | Jul 24, 2020 | Exercises, Exercises - Legs

The video below explains how to correctly perform and advance the box squat, so that you can eventually squat with perfect form.

WHO SHOULD USE THIS EXERCISE?

Beginners who lack the ideal bio-mechanics for squatting ass-to-the-grass. This could be down to poor glute activation, tight hip flexors, tight hamstrings, bad posture, other issues, or a combination of several factors. To find out more about your overall bio-mechanics you should take part in this mobility test first: https://immortal-training.com/overhead-squat-test/

HOW DO BOX SQUATS WORK?

Box Squats will enable you to slowly increase your squat depth over time without a high risk of injury. The movement can also trick the brain into aligning the pelvis and lumbar into the correct position during your descent. Something about having a target to aim your posterior towards makes this possible. Over time your neurological motor map will change. Thus retraining not only your body, but also your mind, to squat safely and correctly.

HOW TO PERFORM

Main Muscles: Gluteus Maximus, Hamstrings, Quadriceps

Key Points:

  • Keep your chest up, back straight & ass out
  • Hold a stick on the back of your shoulders
  • Stand with feet just outside of shoulder width, toes slightly pointed out
  • Squat down to the box, sit back slightly and drive yourself back up through the heels

 

Overhead Squats in Resistance Band

Overhead Squats in Resistance Band

by | Apr 2, 2020 | Exercises, Exercises - Legs, Exercises - Unique

 

Doing squats with a resistance band engages the muscles differently than with weights in the sense that the band produces more resistance as it continues stretch. With weights, such as dumbbells and barbells, the resistance remains the same throughout the repetition because you only have to work against gravity.

Targeted Muscles: Gluteus Maximus, Hamstrings. Quadriceps

Key Points:

  • Keep your back arched, feet flat and core tight
  • Stand on the band so that it is under both of your heels
  • Hold the band overhead with a wide grip – outside of shoulder width
  • Squat ass-to-the-grass using full range of motion
  • Drive your heels through the floor to ascend