Posted by Proven4 on 23rd Nov 2015
The box squat is widely considered the best exercise for building strength and size. Why? Because the move adds stress to virtually your entire body as well as promotes mobility and balance. Squat variations include the hack squat, sumo squat, front squat, Jefferson squat, and box squat. All are useful moves that promote building strength, and switching styles can prevent you from hitting sticking points and shift focus to different areas of different muscles.
The box squat — where you pause by sitting on a box or bench during the descent of the movement — has proven beneficial for many reasons. For one, it forces you to focus on your form. Two, the pause at the bottom of the rep enables you to recruit more muscle fibers when it’s time to explode back up to the start position. In short, more muscle fibers recruited translates to more strength being gained.
Another benefit: the technique places more emphasis on the hamstrings and glutes. In sports that explosiveness comes in handy when you want to beat someone off of the line, make a quick cut, or jump up for a rebound.
Here are some tips for performing box squats:
• Begin by using a higher box to get used to the movement before increasing the weight.
• Vary your stance from shoulder-width to narrow to wider-than-shoulder-width if you routinely work these into your training program.
• Brace your core throughout the movement.
• Look forward or slightly upward; do not stare at your feet (doing so may cause you to bend your back, which can lead to injury).
• Fuel up wisely beforehand. Any squat done properly and with enough intensity will leave your muscles exhausted. Pre-workout, drink P4’s workout supplement Pre Game Formula or Energy Formula, which will provide a monster energy boost that’ll help carry you through to the very last rep. Both sports supplements are NSF Certified for Sport, which means they don’t contain any banned substances that appear on the World Anti-Doping Agency’s lengthy list.
Garbanzo beans — also known as chickpeas — come with numerous benefits for lifters and athletes. For starters, just a half a cup of chickpeas provides about six grams of protein and five grams of fiber, around one-third of which is in the form of soluble fiber. Research has shown that consuming ample quantities of [...]
When the weather outside is frightful, and bone-chilling, and it looks like a frozen hellscape, it’s easy to slink back in your comfy sweatpants and convince yourself to skip a workout. After all, who wants to bundle up and battle the elements when hot cocoa and Netflix are calling your name? If you’re a serious athlete, [...]
Training, nutrition, and recovery are the three pillars to achieving success when it comes to your fitness goals. And they all deserve equal attention. Neglecting one leg of the tripod ups your odds of failure. Despite that, recovery is often a training element that receives the least amount of attention. Whether it’s neglecting to stretch [...]
The definition of a proper warm-up varies from person to person. Some people do a few push-ups and light stretching and call it a warm-up. Others are likely to load light weight onto a bar and execute 10-15 reps as their warm-up before launching into their workout. If you’re one of those people and you've [...]
NSF Certified for Sport® endorsement is. So. Important. It’s an extensive process to achieve NSF Certified for Sport® certification, but it remains the number-one priority of the founders of Proven 4 sports supplements. And these... these are the reasons we do it.1. Florida starting QB out for 2015 season Florida starting quarterback Will Grier could sit [...]
I really wanted to do this for a few reasons. One, I don’t want women to wait for answers; it’s important to try to find them yourself. Two, breast cancer awareness is personal to me. And three, if I had a voice strong enough to reach every woman who is battling breast cancer, I [...]
P4’s workout supplement Energy Formula isn’t just a pre- or intra-workout energy booster. Sure, high-quality ingredients such as electrolytes, caffeine, a carb-loader and green tea extract allow it to work great in that role but it can also be used whenever you're in need of more energy. Some athletes even sub Energy Formula for morning [...]
What motivates Strong Safety James Ihedigbo on the field? The fear of failure. I want to be the best. James lives by his mantra to outwork everyone so he can take advantage of any opportunity put in front of him. And thats why were proud to have James and his indelible athleticism on the P4 Team. Following [...]
If you surf the internet as often as some of us — hey, you can’t train 24 hours per day! — you may have seen a lot of 30-day challenges popping up lately. One of the more popular ones involves a plank, which promises to give you shredded abs and a taut core. Here’s one [...]