Project HUGE: Trying Barbell Front Box Squats For The First Time
Posted January 22, 2010 at 6:50 PM
Today at the gym, I tried an exercise that I have never tried before: Barbell Front Box Squats. I've tried and enjoyed box squats for traditional squatting so I thought I would see how a front-loaded squat felt. I went into this thinking that it would put a huge stress on my lower back, especially at the bottom when I sit on the box; but, I'm happy to say that it felt really good. My lower back is definitely sore, but not in a bad way.
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It looks like I'm having trouble actually moving through a full hip extension. I tend to come up most of the way and then drop back down. In the last few sets, I tried to concentrate on moving through a full range of motion. In the last set, I also tried a wider stance such that I could move upward without having to lean forward as much. I liked that, and I felt that it started to recruit more hamstring.
What's up with the music? Last time I posted a video, someone requested that I add some music. For this, of course, I had to find some create-commons music. I spent a solid five minutes looking for music and this was the first acceptable song that I found.
Reader Comments
I used to love the front squats. I liked the range of motion for sure. My Project Get Cut took a hit today but back on track tomorrow for sure ;)
@John,
Yeah, they afford a good range of motion. I was happy with these box squats. I really need to increase my lower back strength. That's always the place where I fail first on front squats and then my chest starts to fall forward.
Front squats are great. They were a little awkward at first, but a much better workout.
Having a strong lower back and core is so vital for a healthy body, despite what the kids doing flat bench press and preacher curls all day think. :-)
I haven't tried that one, but I sit on the box all the time... sit down, stand up, sit down, stand up.
Oh, there is a catch -- one leg is stretched strait out ahead....
painful. but effective. Especially effective for those of us who don't travel with barbells.
@Garrett,
Yeah, core strength on this lift is so crucial. I definitely feel that it's more core that fails before anything else.
@Ron,
Single-leg squats are intense. I tried doing those a few times off one of the benches. Definitely difficult, and an exercise that is quick to point out differences in leg strength.
