Monday, December 13, 2010

Box Squats

video

Box Squats are another great exercise for building explosive strength for not only sprinting but for coming out of the starting blocks as well. It is a squat that requires you to come to a complete stop when you sit down and then you must drive upward. Regular squats allow you to use some momentum where box squats involve a person to really use their hip extensors imparticularly to drive that dead weight upward. You want to sit down so that you are well below parallel which makes it harder to drive the weight upwards. Besides the hip extensors, this also attacks the knee flexors and extensors and hip flexors. These again should be performed at low repetitions to train the fast twitch fibers. This also can help increase the range of motion since you are squatting down further than a regular squat. There is eccentric contraction of the hip flexors and knee flexors and concentric contractions of hip and knee extensors.

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