Movement of the Week // The Wide Stance Box Squat

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