Box-Squat: The Best Weight-Training Exercise Ever?

I think it might be since:

1. Learning is pretty easy;
2. Almost anyone can do it. If you do ten correctly with bodyweight only, you can get a great beginner's workout;
3. Very adaptable based on training level. Start with body weight. When that gets easy, add some weight.
4. Great for legs and butt. When I see women in the gym doing tons of bicep curls and shoulder raises, I think “wouldn’t you rather shape your butt and legs rather than work on your biceps?” Start squatting to build butt and legs!
6. Great exercise for oblique (outside) abdominal muscles;
7. Incredible load on femur (thigh) bones and hip bones. These are VERY important bone-density areas;
8. Squatting is the most “functional” exercise out there. Everyone has to get up from a chair;
9. If you participate in any sport (except that Olympic one where they push that thing around on the ice and smoke during timeouts), these muscles are key. Tennis, golf, baseball/softball, running, and skiing all rely on glutes, thighs and low back for strength and power;
10. Squats burn more calories than any resistance-training exercise.


Good Form is Key so:

• Warm up about ten minutes before you use any weight. I like jumping jacks, ball squats, and body weight squats as good warm-ups.
• “Brace” your abs before you start the squat. That means tighten the middle of your body. This is a way your body protects the spine;
• Try to keep your weight in your heels mostly. Your feet should be flat on the ground but push through your heels when rising off the bench;
• Start very conservatively. If you move slowly and carefully, it does not take much weight to get a great workout;
• Have someone “spot” you for safety if you are using any weight;
• Try to keep your low back flat-do not twist or curve it. If you have regular low back pain, you might want to get some professional instruction before beginning with any weight;
• While the squat is the primary rehabilitation exercise after serious knee problems, if you are having knee issues you might want to get some direct instruction from a qualified professional before using any weight.
• Look straight ahead or slightly up. Do not look down as that can throw posture off and put stress in weird areas.I actually like higher set, lower rep programs. Instead of three sets of 10, try 10 sets of 3. In higher rep sets, the body fatigues and this makes the exercise less effective and form may suffer as a result.

Train Smart and HAVE FUN!

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