Box Squats

Certainties in life: Death and taxes.  Also, if an exercise has the word “Russian” in it, it’s probably going to be hard.

We played with the box squat this week.  Take a standard back squat, sit down on a bench, neutralizing all momentum, and then stand up quickly.  The idea behind the lift is to “focus on muscular contraction, rather than the elasticity effect of the stretch-shortening cycle”.  Or, in English; to eliminate your ability to bounce at the bottom of your squat and use that momentum to propel yourself upward.  It takes away the cheat that our bodies naturally use for heavier lifts.

And of course, the broader point of “deconstructed” lifts like this is to further confuse and surprise your muscles – forcing them to adapt in new ways.  Ultimate result: A stronger lifter

Expect more stuff like this (read: weird powerlifting protocols) from future strength classes.

J.J. Abrams

Complete 4 circuits.  Each station is 1 minute; no rest between stations, but rest as needed between circuits (2-3 min ideally)

12x box squat (115/95lbs)
Seated Russian Twist (53/5lbs)
Elevated push-ups (~60″)
Front Squat (155/125lbs)

Score = Combined Seated Russian Twist + Combined Pushups / Combined Front Squat

Whiteboard.