The Box Squat

Chandler Marchman, CSCS/CPT

Brought to you by Team Swole Patrol
www.MarchmanStrength.com
“Purveyor of All Things Awesome”

When I think of things that absolutely suck in the day to day life of a washed up meathead such as myself, I think dirty laundry, rancid farts, having to drop a deuce every six hours because of the volume of food I consume, and worst of all, being sore…

That’s right. I said it. I absolutely HATE being sore! I can’t fathom why anybody would want to have their legs so sore and beaten up that they are walking like they just climbed off a horse after a five day ride across mountainous terrain. To me that’s as logical as getting your jollies off getting your eye dotted by 1980’s Mike Tyson. WHY?!!!

So it’s no wonder that when we are talking about the cancer curing lift known as the squat, there is a strong love-hate relationship that I, along with many others might have for it. Cuz lets face it, I don’t care how much you get off on being sore, if you have to plop to take a poop and/or rock yourself forward to get off the pooper, then you can’t be having that great of a day!

This is quite the predicament…We all know that to build a nasty, shit stomping, world-beating athlete, you simply MUST incorporate the squat. But we also know that being sore sucks the big one…

Enter the Box Squat!!!!

Let me tell you, if there is one lift that changed everything for me it was the Box Squat…

So, lets examine 1) what makes the Box Squat so ridiculously awesome, 2) how to properly do the damn thang, and 3) how NOT to do the damn thang…

Why the Box Squat MANdler???

Umm, because it’s AWESOME!!!

Just by doing this lift my man quotient exploded!!!

It was directly responsible for…

• Increased vertical and broad jump
• Increased linear speed
• Increased hip mobility
• Increased back strength
• Increased back squat (if powerlifting is your thing)
• Increased deadlift (if you dig heavy pulls)
• Decreased D.O.M.S. (soreness that blows!!!)
• Teaching proper squat form
• Teaching proper squat depth
• Increased badassness

Box squatting RIGHT, I believe, was responsible for all of these lil nuggets of glory…

When doing a proper box squat, the general nature of the lift (static overcome by dynamic) will make you a fast, explosive and terrifyingly awesome athlete!

Simply put, when done correctly you will increase your power output by a tremendous amount. What could be better for the power athlete?

“Yes…I think I would like a large order of more force to the ground with greater speed…and as my side I’ll take a make you look bad because of it!!!!!

Not only that, but it helped me learn the proper way to do a regular back squat as well.

Now, I mention “RIGHT” and “PROPERLY” for a reason…because when done wrong, just like any other lift in the gym, you can get seriously jacked up…and if there is one thing I hate, it’s all of those clowns out there that have hurt themselves on a box squat or other squat and have demonized the movement…douches!!!

So lets get balls deep into this and do the damn thang!!!!

Now, in my life, I have had the unfortunate habit of learning the hard way. Always have, always will. So in order to teach you the proper Box Squatting protocol, I will first show you how NOT to do it…

Cue the Boom Bitch…

First Mistake:

Looking like this…Jorts would have been a much better choice!

Second Mistake:

With his knees coming in and head tilted to the side, it leads me to believe he is better prepared to drop a deuce than he is to descend back into a squat. Poor form sir…poor form.

Third Mistake:

He has all of his weight on the front of his feet, he’s got a narrow stance, his knees are out in front of his toes and you can’t tell at this angle, but he has a terrible tattoo of a koi fish on his left calf. Sweet form twinkle toes…I don’t know what should hurt more, your body after the toll that will be taken on it with your current form, or your dignity from the daily lashing it takes with the sweet tat your riding dirty with.

Fourth Mistake:

Turning a box squat into a painful looking Good Morning…

As you can see with our video, we cured the Boom Bitch of his pitiful form with only a few choice cues…

Check it!!!

Now, lets dive into the only thing that could be more awesome than a lethal combination of USA, mullet, mustache, jorts, and being swole…I’m talking about proper Box Squatting form…

First Cue:

With my back tight, and a monkey grip on the bar, I’ll pull it as hard against my traps as I can.

Second Cue:

With my entire body as tight as humanly possible, my head and chest up, a wide stance and my toes out, I will prepare to descend back into my squat.

Third Cue:

While following the cues listed from above, take a deep breath in, push your knees out (to activate your hips), and poke your butt straight back.

Fourth Cue:

While continuing to stay tight, pushing your knees out and poking your hips straight back, find the box by rolling back onto it (do NOT plop onto it…that’s how you get jacked up!)

Fifth Cue:

After you feel the box hit the back of your legs, roll back and relax your hip flexors while keeping everything else tight.

Sixth Cue:

While following the above cues, roll forward; drive your heels into the ground (flex hard), and your shoulders up and into the bar.

Seventh Cue:

Accelerate through the entire lift and breathe out as you reach the top of the lift. (*Do NOT pull/tilt your hips forward at the top of the lift…this is dumb and could be painful)

There you have it ladies…

Take these cues, and the inspiration these pictures will have undoubtedly given you, and box squat your way to a faster, more explosive and devastating roundhouse kick…I promise, they work!!!

How to Box Squat