Movement of the Week // The Wide Stance Box Squat

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This week on the <<>> BLOG <<>> I am sharing a few coaching and training tips on the wide stance box squat! These are amazing for developing a ton of strength, stability, and mobility throughout the hips, hamstrings, glutes, trunk, and more!

FOCUS:

  • Ideally, use a box so that hips are below the knees in the bottom of the squat (as long as mobility allows this with proper form being maintained)
  • Set feet in a wide stance outside shoulder width
  • Rack the barbell across the meaty part of your upper back
  • Grip the barbell with your hands as close to your shoulders as possible to create maximum tension throughout your thoracic
  • “Break the bar” across your back
  • Point knuckles up and aim elbows down, slightly behind the bar
  • Focus eyes straight ahead
  • Brace through your midline by breathing in to brace, pulling belly button to your spine, and compressing ribs down
  • Practice driving outward through the edges of your feet while pressing your big toe into the floor
  • Squat to the box keeping torso and shins vertical with knees stacked over your heels, or slightly behind
  • Sit to the box and relax hip flexors while maintaining tension throughout the rest of your body
  • Drive upward off the box in a vertical path with as little rock forward as possible
  • Push up through your heels and squeeze your glutes as you stand
  • Brace and reset once again before descending into another rep
Check out the YouTube video HERE!

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