training

The Benefits of Box Squats: Safely Building Strength and Power

Published

7 months ago

November 5, 2023

Why should you incorporate box squats into your workout routine?

There are several reasons why the box squat is highly beneficial. However, it is crucial to perform this exercise correctly, and it frustrates me when I see most people doing it incorrectly. In this explanation, I will discuss two types of box squats: one focuses on sitting back properly, while the other is primarily used to determine the depth of the squat.

Studies have indicated that box squats and power lifting squats are considered to be less risky for the lower back when compared to traditional squats. Additionally, box squats were found to exert the greatest amount of pressure on the knee joints. The rate of force development (RFD) was significantly higher in box squats, being approximately 3-4 times greater than the other types of squats. This finding is extremely remarkable and impressive.

Prepare yourself by standing near the bar. Position yourself under the bar and make sure your neck is pressed against your traps. The bar should rest in the groove of your upper back, rather than above your traps. Squeezing your shoulder blades together can assist in maintaining the correct positioning of the bar. Grasp the bar with a wide-hand grip and pull it firmly into your traps. At the same time, pull your elbows up and underneath you to activate your lat muscles. Avoid flaring your elbows outwards.

Once you have ensured that your upper back is tensed and your body is in the correct position for lifting, the next step is to tighten your core. Instead of expanding your chest, take a deep breath using your diaphragm and expand your abdomen. Push your belly into your lifting belt to draw in as much air as you can. It is important to keep your abdominal muscles tight throughout the entire lift in order to effectively transfer power from your lower body to the bar.

There

Start by removing the bar from the rack. Keep your core engaged and tight as you lift the bar out of the rack. Arch your upper back and lift your chest up while pushing your head back. Use your legs to evenly push the bar up. Additionally, make sure to push your knees out to the sides and press outwards on the sides of your shoes, rather than downwards. Imagine as if you are trying to widen the floor apart. This will help activate your hips even more.

You are now prepared to enter the peculiar stage of the elevator’s movement downward.

Start by removing the bar from the rack. Make sure to engage your core muscles to keep them tight. Lift the bar out of the rack by bending your upper back and pushing your chest up, while also driving your head back. Use your leg muscles to evenly push the bar upward. Additionally, push your knees out to the sides and apply pressure on the sides of your shoes, rather than pushing downward. Imagine you are trying to widen the space between the floor. This technique helps to activate your hip muscles even more.

You are now prepared to enter the unconventional stage of the elevator’s movement.

In addition to its benefits, box squats can also improve your deadlift by putting extra strain on your hips and lower back muscles. This exercise can greatly enhance your ability to generate a powerful force when pushing off the ground. It is highly recommended for beginners to start with lighter weights and gradually increase the load while performing box squats. Another advantage of starting with this exercise is that it helps strengthen the glutes and hamstrings, which are often weak in beginners. Additionally, box squats place minimal stress on the knees, making it an excellent choice for individuals with knee issues.

athletes

Calf Cramps – 5 Ways to Avoid the Pain

Well, it’s the morning, but it’s hot and liable to get hotter before the end. And to make matters worse, you were so desperate to maintain contact with the leading group, that you forgot to take on liquid at the last feeding station. And did you use tight fitting calf length socks? I know they are all the rage, but why did you do it?

Published

5 years ago

July 23, 2019

fitinstyle

If you are a runner, I am sure you will know about calf cramps.

Imagine this scenario if you want. Let’s say you are 7.5k in a 10k race and the road starts to tilt. Very slightly, but enough to put that extra tension on your legs while trying to maintain contact with the leaders. And the temperature? Well, it’s morning, but it’s hot and it’s likely to get hotter before it’s over. And to make matters worse, I was so desperate to maintain contact with the leading group, that I forgot to drink liquid at the last feeding station. And did you wear tight calf socks? I know they are fashionable, but why did you do it?

So what do we have here?

Extra tension in the muscles?
Dehydration?
Loss of essential salts?
Restriction of blood flow?

Overall, I think we are describing the execution of calf cramps, waiting for it to happen.

I’m not sure anyone has a definitive answer to the cause of the cramps, but there are certainly several steps you can take that could help you save yourself from a disaster during competition, in any sport.

1. Adequate heating

Ok, I know, but did you do it? If not, then those cramps could come. Seriously, if you have been involved in any sport at any level, then you will be aware of the importance of proper warm-up. And I don’t mean a quick walk up the stairs to the locker room! Adequate warm-up should include a routine that gently stretches the muscles to prepare them for the greatest effort and for blood to flow around your body. A warm help will not only help prevent calf cramps, but also help prevent some of the injuries that could occur when you put sudden pressure on cold muscles.

And while we talk about warming up, don’t forget about the casualties too. Warming up after exercise can also help prevent cramping and reduce the risk of injury.

2. Train hard, run easy

Have you heard this before? Do not? Well, you should think about it a bit, because it’s true. When you train for a sport, you not only practice the skills necessary to execute the event in which you compete, but you also train your body for the rigor of the event. To give an exaggerated example, if you train for a sprint and then try to run a marathon, your body will not be ready. If you try, I think you might have some serious cramping.

Remember, train hard, run easy.

3. Water is the blood of sport life.

When you start exercising, you start to sweat (or you should do it). Sweat is the natural way to cool down when you get hot, so it’s a good thing. And since your body is mainly composed of water, then you should have enough, isn’t it? Well, considering that you lose moisture from your body when you breathe, sweating removes a large amount of fluid from your system.

And your body will demand that it be replaced!

If you begin to feel dizzy, or experience a rapid heartbeat, these could be signs that you are starting to become dehydrated. I will read that if your mouth and lips feel dry, then you should bring water on board. It is not always possible to drink fluids during sports, but always have some available as soon as you can drink.

4. Sport A’int No Catwalk.

It is true! The sport is not a fashion show. If you think it is, then you are hanging in the wrong place! There is nothing wrong with looking good while competing, but be practical. Do not risk injury (or cramping) by wearing clothes that are too tight and that restrict the movement of your body, either externally or through blood flow. Believe me, I know. When I was younger, I wore ties in my socks while playing soccer (not like a fad you will understand), just to keep my socks and shin guards inside my socks. Three quarters of the way through a game, my calves would tighten, and I would roll on the ground in agony. Once it was understood, that I only had cramps, I was the subject of much mockery, but believe me, the cramps are far from funny if you are the