Box Squats - Garry Benford

Box Squats
by Garry Benford

My primary reason for expounding on the routine that I’m

about to give is that my training squat of 505 as a 181
pounder increased to a present (1982) best of 660 at 198
through its use . . . and this gain of 150 pounds was
accomplished in only 30 months! Of course, I did manage to
increase my bodyweight by 17 pounds during this time, but
the gain was in the form of lean body mass as my
percentage of body fat has remained at 10%. Simply stated,
the box squatting routine to follow gave me very satisfactory
results and there is no reason to think that it would not be
very result-producing for anyone who tries it.
When box-squatting, the lifter lowers himself to a box of
sufficient height to approximate a squat position roughly two
inches above parallel, sitting down on the box and coming to
a near-dead stop. An arch is kept in the lower back
throughout the movement and the lifter then rocks backward
and immediately thrusts his hips and buttocks forward,
driving to a standing position again.

After this portion of the routine is completed, another box

which allows the lifter to reach a position approximately one-
half inch below parallel is substituted and the process
repeated for a single set and repetition. There is no need to
start light and warm up again as this would be self-
defeating.

A third box then can be used regularly or occasionally to

supplement depth strength. A sub-box, as I call it, equals a
squat of roughly two or three inches below parallel and is
first-rate for building power to drive out of the ‘hole.’ Again, a
single set is performed at this level.

To an individual who is uninitiated in the technique of box

squatting, finding the right height for the various positions
can be confusing. Placing boards under the box allows for a
perfect height adjustment.

To get the most out of the box squat method, assuming the
proper stance is important. All weights are taken with a
wider-than-normal-stance to utilize the powerful muscles of
the hip extensors. The lone exception to this is on the sub-
box squat, where one’s regular squatting stance is used.

Notice that I utilize single repetitions after a couple of

warmup sets. This permits the usage of tremendous
poundages.

2” Above Parallel

240x5

240x5

340x3

440x1

540x1

640x1

720x1

805x1
½” Below Parallel

705x1

2-3” Below Parallel

600x1

However, I do not constantly work with maximum

poundages, preferring instead to utilize a 16-week cyclical
program. The aforementioned poundages are what I reach
in the final week. In the beginning of the cycle I start with
640 and 540 respectively as top singles in the box 2” above
parallel and ½” below parallel, adding ten pounds weekly.
The 2-3” below parallel segment is worked a bit differently
as I begin with 400 for 5 reps and jump 20 pounds weekly
for the first six weeks. From that point on to the conclusion
of the cycle, I go in 10-pound jumps and drop to triples,
doubles and finally singles.

In addition to the box squatting program outlined here, there

are also assistance exercises that need to be done to
supplement leg, hips and lower back strength. After box
squatting, an exercise called the reverse hyperextension
should be done. It’s performed with the lifter in a prone
position with his upper body on a leg extension machine –
or any other surface at least three feet high – and his legs
bent and dangling on the floor. He then raises his legs and
hips up behind him as high as possible, contracting the
lower back and hips. High repetitions (15-20) and additional
resistance of 25 to 100 pounds – which can be attached to
the ankles – give optimum results. In fact, this exercise
alone – even without the use of the box squatting routine –
will substantially increase one’s squatting strength!