Explosive Strength Starts Here: The Box Squat Guide

Box Squats: Your Secret Weapon for Strength and Speed 🏃

Box squats are one of the most versatile moves you can add to your routine. They build strength, speed, and control while giving your hips and legs some serious attention. Whether you’re looking to improve your squat, boost your deadlift, or just move better overall, box squats deserve a spot in your program.

How to Use Box Squats

Box squats are all about control and power. Here’s what you need to know to get started:

1. Adjusting the Box Height:
   The height of the box changes the focus. A lower box demands more from your hips, while a higher box keeps you closer to parallel and lets you handle more weight. For a 3-week cycle, start with the lowest box (around 14") and work your way up each week (to 15", then 16").

2. Speed Over Weight:
   Box squats are about moving the bar fast, not maxing out. Focus on explosive power from the bottom position. Keep it dynamic and don’t load up like you’re trying to set a 1-rep max.

3. Stay Tight at the Bottom:
   When you hit the box, don’t relax—stay tight in your hips and midline. Think of it as a quick pause (like a gentle kiss with the box), then explode up. No bouncing!

Sample 3-Week Box Squat Cycle

• Week 1: 5x5 at 14" box height (low box, lighter weight)
• Week 2: 6x3 at 15" box height
• Week 3: 8-9x3 at 16" box height (higher box, heavier weight)

Why Box Squats Work

• Carryover to Other Lifts:
  If you’re a sumo deadlifter, you’ll love the hip dominance of box squats. The wide stance mimics the sumo setup and builds serious power.

• Dynamic Strength and Control:
  Box squats train you to stay tight and explode out of the bottom position—skills that carry over to free squats and other big lifts.

• Low Impact, High Reward:
  Because of the controlled movement and pause, box squats are a great way to build strength without overloading your joints.