Muscle and Fitness

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IMG_2711 WOD

Box Squat @ 50% of 1RM
12 sets of 2 reps

Then,

7-5-3 Muscle Ups
After each set complete:
25 Wall Ball + 400m Run

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Adam, visiting from CF Central (TX), will be joining us for a couple of weeks!  Welcome!

HOW???  First, use as wide a stance as possible, and at which you are capable.  Position your feet so they point straight ahead and sit back, never down, until you are sitting on the box. The back is arched, the chest is held high, and the knees are pushed out to the sides. Use a wide hand grip to prevent biciptial tendonitis, and pull the elbows up and under to utilize the lats. When you are on the box, relax the hip muscles for an instant, then forcefully flex them by pushing against the bar. This will cause the spinal erectors to instantly flex, which activates the hips and then the hamstrings. The action is like doing a jerk in Olympic lifting. Try to flex on the box strong enough to stand up in one motion.

Remember to raise the traps into the bar first to ascend. If you push the feet into the floor first, you will find yourself in a semi good-morning position, which is wrong and dangerous.

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You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned vertical or past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex.

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Olympic lifters squat very deep, but they bounce out of the bottom. You flex to get out of power and box squats.

Because one sits on a box and then flexes to overcome the resistance, box squats will quickly improve your pulling strength for deadlifts or Olympic pulls.             courtesy Louie Simmons

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