By: Adam Moore
Box squats are an invaluable training tool for powerlifters seeking to improve strength, enhance force production, and refine their squat technique. This exercise, popularized by Westside Barbell and legendary coach Louie Simmons, introduces unique elements that significantly benefit powerlifting performance. Here’s why box squats deserve a prominent place in every powerlifter’s training program.
Stretch Reflex
One of the primary advantages of box squats is their impact on managing the stretch reflex. The stretch reflex refers to the body's natural response when muscles rapidly stretch and contract, such as during the bottom portion of a standard squat. While this reflex helps lifters rebound out of the squat's bottom position, it can also mask weaknesses.
Box squats temporarily eliminate this reflex by requiring lifters to pause briefly when sitting on the box. This pause prevents reliance on momentum and compels lifters to generate raw strength and explosive power to rise back up, ultimately building greater muscular strength and stability.
Enhancing Force Production
Box squats teach powerlifters to develop maximal force from a static position, which directly translates to better starting strength in traditional squats. By pausing on the box, lifters must overcome inertia without momentum. This static-to-dynamic transition significantly boosts neural drive and muscle recruitment, enhancing overall force production capabilities. Improved force production means greater acceleration and more powerful lifts when returning to conventional squatting.
Accommodating Resistance
Integrating accommodating resistance, such as bands or chains, further amplifies the effectiveness of box squats. Bands and chains vary resistance through different phases of the squat, making the movement more challenging as the lifter rises. This helps lifters develop greater strength throughout the entire range of motion.
Specifically, bands increase tension as they stretch, challenging the lifter’s lockout strength, while chains progressively deload onto the ground when descending and reload when ascending, promoting explosive power off the box. Combining these methods with box squats leads to increased strength and explosiveness, crucial for competitive powerlifting.
Incorporating Velocity-Based Training (VBT)
Velocity-based training (VBT) pairs perfectly with box squats by allowing lifters to precisely measure and track movement speed. By focusing on velocity, powerlifters can objectively assess their force production and fatigue management, optimizing training intensity for maximal gains.
Using devices such as OVR, Tendo and other reliable VBT trackers, athletes can determine their optimal training loads and detect subtle performance shifts. For example, if an athlete notices reduced velocity at a given load, it signals fatigue or the need for recovery. Conversely, consistently achieving higher velocities indicates improved strength and readiness to increase training loads.
Tips for Effective Box Squatting
-
Box Height: Ensure the box height aligns with your competition squat depth to maximize carryover.
-
Controlled Descent: Lower onto the box under control, avoiding a crash or bounce to effectively eliminate the stretch reflex.
-
Full Stop: Completely pause on the box, allowing the hips and legs to momentarily relax while maintaining torso tension before explosively standing back up.
-
Accommodating Resistance: Regularly rotate bands or chains to continuously challenge different phases of your squat.
-
Velocity Monitoring: Incorporate VBT devices regularly to maintain optimal training intensity and improve explosive strength.
Box squats are more than just another squat variation, they’re a powerful strategy to unlock higher levels of strength, force production, and explosiveness for powerlifters. Incorporating box squats with accommodating resistance and velocity-based training provides a comprehensive approach, ensuring consistent performance improvements on the platform.