Movement of the Week // The Wide Stance Box Squat
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
