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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