Charles Weigand Blog: Don’t Limit Yourself Squatting To A Box

Indeed, squatting can be more than just that, leveraging on squatting to a box full of ideas need to be understood to be able to grasp the concept of the workout.

Squatting is not just about bending your knees and moving back up, in fact, there’s more to squatting than just a simple exercise. Doing it right can do wonders for your body, but do it wrong and it could do you more harm than good.

Let Deuce Gym founder and strength coach Logan Gelbrich teach you the scientific approach to doing your squats right.

Remedy: Squat To A Box

Ah, the squat. It’s the holy grail of strength and conditioning. As a coach, I often catch myself thinking that teaching someone to squat is the great physical gift I can give a student.

In CrossFit, however, there are a variety of men and women who walk into your doors wanting to capture some fitness. Some of these folks are doing so for the very first time. Many of these folks have significant limitations when it comes to range of motion, strength and basic coordination.

I’d argue, however, that one of the beauties of functional fitness, especially as it’s delivered in the CrossFit context, is this idea that we can repair systems and grow fitness at the same time. If this wasn’t possible, 90% of the population would need physical therapy and 10,000 hours of Mobility WOD before their very first training session.

This concept in CrossFit that we are dealing with a lifestyle, and that both rehab and performance can be captured simultaneously in many cases, means that you coaches out there are working with a lot of new movers. Since the squat is so critical, I’m not one who believes one needs to have a perfect air squat before one bears a load in the squat. Heck, if that were the case, every affiliate would have between zero and one people who are allowed to have a barbell on their back.

Instead, we can train and improve position together. However, the tricky part comes when someone walks in your door and they’re so inflexible and/or so instable that squatting to depth in a sturdy position isn’t possible. I don’t know about all of your gyms, but mine has numerous students in this boat. Read full article

It is always necessary to bend the hips and the knees as you descend the bar and it should be the hips that get the primary emphasis. This can be done by focusing on the back angle to facilitate movement that is dominant on the hips.

But are you even aware what’s the difference between squatting to a box from box squats?

Fitness writer Mike Samuels shares some thoughts on how to tell one from the other.

Squatting to a Box Vs. Box Squats

While on the face of it, squatting to a box and box squatting may appear to be the same exercises, there are subtle differences between them. Both exercises work the quadriceps, as well as your posterior chain — the hamstrings, glutes and lower back muscles. Both can be included in your routine, but should be used for different purposes.

To perform squats to a box, set up as you would for a regular squat, with the barbell across your back, but with a box behind you. Squat down until your butt touches the box, then push straight back up again. The main benefit of squatting to a box is to ensure you’re reaching the proper depth, writes strength coach Nia Shanks in her article “Squats To a Box.” Many people struggle to go low enough when they start squatting, so a box can act as a gauge of depth. It can also limit the range of motion, adds Shanks. It’s possible to go too low and use poor form by rounding your back or allowing your knees to cave in. The box will prevent this. Read full article.

Why and how are squats important? Isn’t it just a leg exercise? Well, actually there’s more to squats than what you would generally think. But in fact, squats are total body workouts that can give the body a good and effective workout.

Let fitness author and trainer Staci of Nerd Fitness

Strength Training 101: How to Squat Properly

Even though the squat is considered by many to be a “leg” exercise, it’s really a full body movement that works just every muscle group in the body.

Not only that, but it mimics a ton of natural movement patterns in everyday life. In this nerd’s opinion, squats are the most useful exercise we can do when it comes to strength training.

Whether your goal is to gain strength or lose weight, squats are one of the fastest ways to get there.

If you’ve never squatted before, you might be a bit intimidated about the idea of starting a big new exercise. Never fear! Today we’re going to go over everything you need to go to start squatting RIGHT NOW.

Squats are a big part of the Nerd Fitness Academy, and today we want to give you the confidence you need to START.

Squats are one of the most foundational functional movements in our lives.

We’ve been squatting since we were babies; as we get older and sit in unnatural positions all day – our squat form goes from perfect, to us not knowing how to squat correctly at all.

In some countries, not only do they continue to sit in a full squat (sometimes called a “third world squat”), but instead of sitting on a toilet, they squat over it.

Before modern day furniture and technology you didn’t stop sitting in a full squat once you got older like we do today…you continued squatting your entire life. Read on and watch the video

So take good note of these squatting mechanics to allow you to optimize your squat workouts.

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from Muscle Pharm Reviews http://www.medicalprogress.org/build-muscle/squatting-box/amp/

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