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Box squats. An exercise that has many benefits over the traditional squat due to its beginner friendly nature. Box squats help work on tempo control, proper positioning, and easily gives you a choice of what range of motion you want to work in by choosing different box heights.
How to perform:
Place a box in the power rack that is a height you feel comfortable with. We are choosing a smaller box that will bring our thighs parallel with the floor, for a larger range of motion.
Place the bar on your mid trap area and unrack the bar. Take a shoulder width stance or wider, and toes placed outward in a comfortable position.
Flexing in your hips and knees, slowly squat down – making sure your knees follow the angle of your toes, and gently touch your glutes onto the box.
While maintaining tension in your legs, explosively extend in the hips and knees to bring yourself up to the top position.
Remember: Choosing the height of the box will determine the difficulty. The lower the box, the more difficult, whereas the higher the box the easier it will be.
What not to do:
DO NOT squat down onto the box and relax your muscles. This will disengage your muscles and increase your chances for injury. Make sure you maintain tension in your legs and core at all times.
DO NOT allow your knees to collapse. Letting your knees collapse inward will decrease the amount of torque in your hip joint and lead to muscle imbalances and injury. Alway make sure your knees follow the line of your toes.
DO NOT allow flexion in your back. Flexion in your back is a sign of a weak or inactive core, which can inhibit your squat or lead to injury. Keep your torso rigid and your core tight throughout the exercise.
The box squats are an easy and simple squat variation that can be priceless when you’re new to squatting. It can also be used as a great tool for handling heavier weight as you progress by being able to strengthen yourself in specific ranges of motion and tempo. If you’re new to this exercise, we would recommend starting with a higher box, and slowly work to a smaller one as you grow comfortable with this exercise. So what are you waiting for – it’s time to get squatting.
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