Box Squats 🍑
⚡️You should set your stance feet outside of shoulder width, with your knees pushed out to the sides and your feet pointing straight ahead or slightly outward. Using a wide stance when squatting will place greater stress on the posterior chain (glutes, hips, hamstrings, and back).
⚡️Get under the bar, push your neck into your traps, and position the bar
in the groove of the upper back (not above the traps). Pulling your shoulder blades together may help you maintain the proper position of the bar. (do not flare your elbows out).
⚡️Pulling as much air as possible into your abdomen by pushing your belly into your lifting belt. In order
for the power from your lower body to be maximally transferred to the bar, your abdominal muscles must be tight throughout the entire lift. This will also stabilize and support the lower back.
⚡️The eccentric phase begins by breaking the hips first, not the knees. You do this by pushing the glutes and hips rearward (then follow with the head) as you push your feet and knees out, thus forcing you to sit back (not down, or your quads will dominate). This is the only way to activate your hips and glutes to their full potential, to ensure maximum involvement of the posterior chain. By sitting back, rather than down, you place the glutes and hamstrings in a highly desirable stretched position.
⚡️You should immediately release (relax) the hip flexors while keeping the rest of your body tight, especially keeping the remaining squatting muscles of the posterior chain very tight during their brief static contraction on the box. Your back should remain arched, the hamstrings and glutes stretched, and the abdominals as tight as possible. The shins should be straight up and down (perpendicular), or even past perpendicular. placing all the work directly on the hamstrings, glutes, hips, and spinal erectors (lower back). These static/relaxed-overcome-by-dynamic-work methods are the cornerstone of why box squats are such a powerful lift for the development of absolute and explosive strength.