A quick review on performing the seated box jump: Start in a seated position where the tops of your thighs are at or just below parallel (the easiest way to do this is by starting with a 12″ or 18″ box and then adjust the height with bumper plates if needed). To initiate, lift your feet off the ground while leaning back slightly, and then quickly rock forward, slam your feet down, and explode off the box into a full vertical jump onto the other box. Remember to land light, absorbing your landing with soft knees.
Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck.
That’s the start to an article by Dave Tate on box squatting that we linked to back in April. Dave goes on to say:
I feel the box squat is the best way to train the squat, period. The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles.
If you have a few minutes, go read the article – it’s a little too long to copy and past directly into the blog, but it will really help you (A) understand why we do box squats, and (B) better understand how to do them.
After a long lower body beat-down like that, stretching is essential. We started by stretching the IT Band by leaning against the wall, outside leg over the inside leg, and driving the hip towards the ground. After that, everyone hit the floor for a static spider lunge, taking the elbow to the inside of the forward foot. That was followed immediately by a 3-Point pigeon stretch: in the classic pigeon pose, start by turning your torso towards your knee and then lean down, pressing the belly button towards the knee. After ~15-20″, come up, take a deep breath, and then lean down towards the middle of the shin (straight ahead). After ~20-30″, come up, take a deep breath, and then turn the body towards your foot and, again, lean down, driving the belly button towards the foot and hold anywhere from 30″ to a 1′. This last position will be the most difficult, and probably uncomfortable, but will really work on the outer hips and glutes.
Awesome, awesome work. DC got hit with some great thunderstorms yesterday – I hope everyone was somewhere cool and dry and took appropriate action becoming a serious storm like that: napping.