Kettlebell Training

by Steve Cotter

Box squat. The box squat helps you become familiar with proper squat mechanics while simultaneously providing a degree of safety and structural support in the bottom position. This version of the box squat is used to teach proper hip action in the squat, teaching you how to sit back and load your hips while keeping tension in the hips. To perform this exercise, stand in front of a sturdy box or chair with feet shoulder-width apart or slightly wider (see figure 7.8a). Lower to touch your buttocks and upper hamstrings to the top of the box without actually sitting on the box, keeping your weight on your heels and keeping full control of your body (see figure 7.8b). Inhale as you descend and exhale as you stand up. When done correctly, you will properly engage your hips and make your squat less of a knee-dominant movement. KEY PRINCIPLES Do not collapse on the box; it is only a focal point to reach for. Use the paradoxical breathing technique (inhale as you descend and exhale as you stand). As you become comfortable with the movement and feel your spinal stability improve, you can switch to anatomical breathing (exhale as you descend and inhale as you stand up). Maintaining a neutral spine (slightly arched lower back) along with creased hips is the key to both performance and injury prevention.