A human spine is designed to manage a lot of wear and tear over time, but it has physical limits. Thus, the true fears are really about scaling an exercise that potentially has a slightly higher risk than conventional squatting with younger athletes who are not powerlifters. Most of the risk of a box squat comes from poor coaching and inadequate athlete skill. ![]() But the question here is about the risk-to-return ratio and the probability of real risk. Any lift with heavy weight, whether single or double leg, fast or slow, with a box or without one, has risk. Like a vise, the vertical compression of a barbell on an upper back could be a problem if the athlete collapses on the rapid descent of the lift. Most of the risk of a box squat comes from poor coaching and inadequate athlete skill, says Click To TweetĪ fair concern that comes up with the box squat is the thought of a spine getting crushed from a bar or external load pushing down to a fixed object. This is not considered a box squat even though it involves a box and squatting pattern. Coaches mention using a box for regular squats, mainly to gauge depth, in passing, mainly to cover all the bases. I am talking about Westside Barbell, and especially the Louie Simmons style of box squat. Viewing a great video of the exercise is enough for the technical aspects, but it’s basically a squat that stops halfway through and uses a box to break the momentum of the exercise. I don’t think I need to spend much time explaining what a powerlifting box squat is. Box Squatting Is Not Dangerous to Athletes I have never been hurt from weight training, except maybe a little elbow pain years ago, so you will not see me on a crusade against an exercise because I don’t know how to do it properly, or I have a bias against popular movements. I personally don’t use the exercise or even recommend it, but I don’t hate it or have ill will toward it either. What are ways to help create feedback on squat depth?.Do other exercises have the potential to replace the box squat?.What are the possible pitfalls of the box squat for athletes?.Can the use of a box squat create explosive strength?.What is a powerlifting box squat, and what does it do for lifters?. ![]() ![]() In this article, I answer the following in detail: I am not a fan of extremism or cult exercises, so instead of waiting for another round of debates, I wanted to write a comprehensive article as a way to put this controversy to bed so we could be more productive. ![]() I will be honest: The idea for this article originated from reading Twitter debates on whether box squatting is near magical or abuse to the spine and pelvis. Again, if you want to keep using it, feel free, but make sure you get a return on investment that you can explain to your athletes. I have heard both sides of the argument on the risks and returns of box squatting, and I strive to make a convincing case for coaches to move on from the movement. If you are on the fence and have a sneaking suspicion that they are not necessary, but you need to be convinced, this article explains that they are an option albeit one with very little value. If you are really skilled, think box squats have a place, and are stubborn to change, don’t read this article. In fact, box squatting as a practice is a waste of time for most athletes, says Click To Tweet In fact, box squatting as a practice is a waste of time for most athletes. What I will say, however, is that box squats are overrated. The topic of using boxes in squatting seems to come up often, but I am not here to say it destroys spines or teaches bad technique.
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