Box squatting, not just squatting to a box, there’s a difference, is frequently used by power lifters to work on technique and to develop speed. Intent on each rep is important. Intentionally attempting to make each rep as perfect as possible, and focusing on accelerating the bar upward with maximum velocity will yield results. Even if it feels slow, if you’re staying tight, and driving through your heels with intent, you’re doing it right.
Box squatting is a power lifters’ drill, and it mimics the squat they use in competition. For our purposes I really don’t consider it a squat. Yes, it can improve your upright, Olympic squats, while the inverse isn’t necessarily true, but I think of it as more of a midline strengthening exercise, like deadlifts, or power cleans. My experience with this exercise has made a positive difference in the power variations of Olympic lifts and jerks, the speed side of the coin, and practicing as perfect technique as possible has helped my sometimes achy knees feel refreshed and stronger. Bring your focus and intent Tuesday to practice perfect reps and acceleration.
- Box Squat: just below or just at parallel, maintaining vertical shins @ 50%-60% 1RM back squat x 2 reps x 8 sets, EMOM
- Low Bar Back Squat 3-3-3
9 Push Press/Jerk (115#/75#)
9 Kettlebell Swings (32kg/24kg)