Cons
The drawbacks of box squats are really connected to the idea of increasing the strength of your regular squat. Just because you can perform a 400 lbs squat while box squatting doesn’t mean you’ll be able to perform the same action when doing a regular squat. The truth of the matter is that box squats don’t engage your entire body. The technique for regular squats is different. You can’t keep your shins completely vertical or you’ll likely lose balance.
Another drawback is that while a box squat doesn’t require you to keep your hips and glutes engaged at all times, seeing as how sitting will allow you a bit of a break, a regular squat requires that the muscles in those areas must remain tight and engaged in order to perform the motion. Keeping the muscles engaged ultimately will improve the strength and stability in your lower half, something you can’t get from box squatting.
The biggest drawback to the box squat is that if you allow yourself to rely on the exercise then it will only prove to weaken your ability to perform a regular squat. End up relying on the box squat and you’ll only end up hindering your strength and development in the regular squat.
Alternatives
If you had to ask for the one alternative that could translate perfectly into any squatting exercise then it would definitely have to be the pause squat. Rather than performing the regular squat and just rushing back up, you hold the squat in the bottom position for a couple of seconds to get the full burn out of the motion. Since this squat requires full range of motion, the action of pausing at the bottom of the squat will increase your endurance and strengthen your overall squatting ability.
This squat will not only improve your strength and muscle endurance but also improve your regular squat form. When you get back to doing your regular squat you’ll see overall improvement in both your one rep max as well as the stability and form of your technique.
What do you think of the box squat? Let us know in the comments below and be sure to follow Generation Iron on Facebook and Twitter.
