Curated Action
General Training

Barbell Box Squat

The barbell box squat lowers the lifter onto a box to separate the eccentric and concentric phases, pausing briefly before driving up forcefully to full hip extension.

1 min 30 sec
0:00 / 1:30
Video byNathanael Morton
Original video
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Included in this routine

These 12 Exercises Got Me a 43 Inch Vertical Jump

Coaching notes

Squat down onto the box to break up the eccentric and concentric phases, pause for a split second without relaxing core tightness, then explode up forcefully to full hip extension.

Key points

  • Control descent and sit back onto the box
  • Pause briefly to eliminate the stretch reflex
  • Drive through the floor explosively on the ascent

Common mistakes

Rocking forward off the box or collapsing torso tension while seated.

Practice settings

Sets
8
Reps
3 reps
Rest
2 min
Est. duration
1 min 30 sec
Vertical JumpLegsCompound Strength

Movement sequence

  1. Control the descent and sit back onto the box.
  2. Pause briefly to eliminate the stretch reflex.
  3. Drive through the floor explosively on the ascent.

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