Posted on Wednesday, 29th October 2008 by Eric Cressey
Q: A lot of strength coaches and athletes (myself included) utilize variations of the box squat. I’ve heard other strength coaches (one in particular) indicate that it does not fully stimulate/activate the piriformis.
What are your thoughts on the issue of the box vs. free squat in terms of advantages and disadvantages? I currently utilize both variations however it would be nice to be able to articulate to an individual the pros/cons.
A: I don’t buy it. For one, the piriformis is a tiny muscle that is typically very overused. I wish we could get more people to calm it down and used their glutes for the majority of the work!
Second, box squats are one tool in your toolbox; we use them in addition to a lot of other lower extremity exercises. In fact, they’re an integral part of the Maximum Strength program. Nobody ever criticized chin-ups because they don’t target the gastrocnemius - but that doesn’t mean that they aren’t useful for what they’re intended.
Additionally, I haven’t seen any EMG studies to show the piriformis argument is legit.
Tags: Building The Efficient Athlete, Magnificent Mobility, Maximum Strength, Piriformis, Powerlifting, Rotator Cuff Exercises, Rotator Cuff Rehab, Shoulder Exercises, Shoulder Health, Shoulder Impingement, Shoulder Pain, Shoulder Rehab, Unstable Surface Training, Weight Lifting Program, Weight Lifting Routine, Weight Training, Workout Program, Workout Routine
Posted in Blog | Comments (1)
March 27th, 2009 at 6:17 am
Hi Eric;
Discussion…
Are box squats a superior assistance exercise to pause squats?
Both help to establish a groove.
Pause (2 sec) squats do not load the spine (moment of contact) as do box squats.
The static benefits of holding the bottom position with no external support…
Box squats tend to relax the lifter in the hole. This isn’t something you’d want to learn as a powerlifter.
Best Wishes, Saul Shocket
PS
I’ve found that hip width stance (DL stance) pause squats are a great conventional DL assistance exercise.
PPS
Some years ago, I was speaking with George Frenn in regard to box squats. This was particularly interesting, because he’s credited with being the originator. George felt that today’s version of box squats were being performed incorrectly.