Article written by Jay Stadtfeld for LiftBigEatBig.com
I might ruffle a few feathers when I say this, but I don’t particularly like the box squat for raw lifters. The reasons vary, but the biggest factor is that the stretch reflex of the hamstrings is primarily the largest factor in a raw squat.
When you box squat, you’re sitting back to the point that your shins are vertical (or beyond in some cases), which emphasizes the hips when standing up, much like a sumo deadlift would. When you sit down, your hamstrings become de-activated as well, meaning the stretch reflex does not occur like it would in a “free” squat. This is why free squatting makes more sense to me.
The box squat is an easy thing to teach, which could be why many people prefer to use it over the traditional raw squat. The reason I find people to use this more often than not though, is that their mobility isn’t up to snuff, be it in the ankles or hips. Normally both will manifest itself in the apparent inability to keep the heels on the ground and various other snafu’s, in which case you really should work harder on yourmobility so this doesn’t occur.
I will even go as far as saying that the free squat is harder than a box squat both in strength ability and ability to cover from. Squatting 400 without a box is a lot harder than squatting 400 with. The reason being is you have to rely on your own musculature to support the weight at perhaps the weakest spot of the lift: parallel, whereas in a box squat you have the box to support you, which you then power off and stand back up with the weight.
There are, however, a couple instances where box squatting is fine in my mind.
Those reasons are:
If you do use a box in your training and are a raw squatter, I recommend a box that is slightly below parallel, so at the very least you’re still training where your squat will end as if you weren’t using the box in the first place.
I have used a box in my training for additional volume after my regular squatting session with pretty good success. I lessened the weight and really emphasized the “sit back and perform a hamstring curl” idea that Louie Simmons recommends in his athlete’s training. It’s great for strengthening aspects that may be overlooked by traditional squatting and deadlifting methods (think conventional deadlifting), namely the hips and hamstrings.
To recap in ClifNotes version, the free squat reigns supreme as the go-to method for raw lifters. If mobility is the limiting factor, fix it. If strength is the issue, get stronger.