Dynamic Effort: Box Squats

Dynamic Effort Box Squats differ from traditional box squats by utilizing lighter loads, in combination with various forms of accommodating resistance, moved at higher speeds. This specific type of training fills a gap (Strength/Speed) often present with most programs with reference to Velocity Based Training protocols.

Dynamic Effort: Box Squat / Band Resistance

Lift parameters:

• VBT Monitor
• Safety Squat Bar (SSB) option
• Appropriate height Squat Box
• Micro/Mini/Monster/Light Resistance Bands
• Plate Load (45 – 60% 1RM Back Squat)
• Dynamic Load (25 – 30% 1RM Back Squat)
• 2 reps per set / 6-8 sets / EMOM

Setup:

• Review video prior to lift for proper load parameters, bar speed requirements and equipment set-up for accommodating resistance (chain and long resistance band)
• Resistance band selection will vary dependent upon your personal 1Rm of the Back Squat
• Notice I use a 2 ½” section of 2” PVC pipe to allow the band to properly rotate without interference from the weight plate
• Take special notice to the band set-up specific for this lift. Both in the orientation of the band loop as well as band peg spacing. You may also use two very heavy dumbbells as a substitute for the band pegs. The band must also be positioned to be as vertical as possible during the execution of the lift. There must be tension on the band throughout the movement

Execution:

• Next grab the bar with the same bench grip, thumbs one finger width from smooth
• When stepping under the bar, pull your shoulders down and back, while placing the bar on your lower traps just above your shoulder blades. This placement should be tight and secure.
• You also have the option of utilizing a Safety Squat Bar. Make sure the bar is positioned correctly before stepping into the yoke
• Feet placement should be wide with feet pointed out slightly. It is important that your thigh, knee, shin and foot are all inline during the movement. Don’t let your knees come inward. Attempt to spread the floor with your feet as you squat off the box.
• Box Height should allow for the top of your thigh to be parallel to the floor when sitting completely on the box.
• The difference in the dynamic box squat is in execution and speed of the lift. From the same start position, perform 2 reps, sitting completely on the box under control, not bouncing, and then squatting as quickly as possible. This is NOT a touch and go movement. The primary purpose of the Box Squats to deload at the bottom of the movement before finishing the lift.
• Each set is performed every minute on the minute and should take 10 sec to complete followed by 50 sec rest between sets.