How to perform Barbell Box Squat with proper form

Setup

1. Equipment: Use a squat rack, a barbell, and a sturdy box or bench.
2. Box Height: Choose a box height that allows your thighs to be parallel to the ground when seated.

Starting Position

1. Bar Placement: Position the barbell on your upper traps.
2. Grip: Grab the bar with a slightly wider than shoulder-width grip.
3. Foot Position: Stand with your feet shoulder-width apart or slightly wider, toes pointing slightly outward.

Execution

1. Engage Core: Tighten your abdominal muscles to stabilize your spine.
2. Descent:
   • Begin by pushing your hips back while bending your knees.
   • Lower your body in a controlled manner towards the box.
3. Seated Position:
   • Lightly touch the box with your glutes without bouncing.
   • Maintain an upright torso throughout the movement.
4. Ascent:
   • Push through your heels to stand back up.
   • Fully extend your hips and knees at the top.

Key Points

• Keep your chest up and back straight.
• Ensure your knees do not cave in; they should track over your toes.
• Focus on a controlled movement throughout the exercise.

Common Mistakes

• Bouncing off the box: Avoid using momentum to lift.
• Incorrect bar placement: Ensure it rests comfortably on your traps.
• Poor knee alignment: Prevent knees from caving inward.

By following this guide, you can perform the Barbell Box Squat safely and effectively.