Exercise: Barbell front box squat
Exercise type: Compound push
Target muscle: Quadriceps (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius)
Synergists: Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers: Hamstrings, Gastrocnemius
Important stabilizers (not highlighted): Erector Spinae, Rectus Abdominis, Obliques, Anterior and Lateral Deltoid, Upper Pectoralis Major, Levator Scapulae
Detailed instructions and videos on my website, weighttraining.guide.
This exercise involves squatting down to the box/bench, pausing, then springing back up.
Do not sit on the box and rock backwards, as this leads to spinal compression. The box is there only to tell you where to pause.
As you spring back up, drive through your heels, and do not rock forward.
Keep your feet and knees pointing in the same direction.
The purpose of using the box is to eliminate the stretch reflex, which occurs at the bottom of the squat and aids in the ascending phase of the rep. Eliminating the stretch reflex makes the exercise more difficult and therefore allows you to use less weight to overload the front squat movement pattern.
By eliminating the stretch reflex, this exercise allows you to improve your front squat strength, which carries over to your barbell front squat.
As less weight can be used with this exercise, it is also suitable for people with knee problems.
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