라이브러리로시작 
끝 
운동 라이브러리
Box Squat
A barbell squat to a box that standardizes depth, builds explosive strength out of a dead stop, and reinforces a hips-back squat pattern.
하체바벨Squat
주동근
둔근대퇴사두
협응근
햄스트링내전근척추기립근코어
장비
바벨
패턴
Squat
준비 자세
- 01Set a box or bench behind you at or just below parallel height.
- 02Take the bar across the upper back and step back until your calves are near the box.
- 03Set a stance slightly wider than your normal squat with toes out.
- 04Brace hard and keep the whole foot rooted.
수행
- 01Push the hips back first and sit down toward the box under full control.
- 02Touch the box and settle briefly without collapsing or rocking.
- 03Stay braced with shins near vertical during the pause.
- 04Drive the feet through the floor and stand up explosively.
체크포인트
- -You sit onto the box under control, never drop onto it.
- -Tension stays on through the pause; the trunk never relaxes.
- -Shins stay close to vertical with hips doing the work.
- -The stand-up is aggressive from the very first inch.
흔한 실수
- -Plopping down and using the box as a bounce pad.
- -Rocking the torso forward to build momentum off the box.
- -Setting the box so high the movement becomes a quarter squat.
- -Relaxing the brace while seated.
프로그래밍 노트
- -Use 4 to 6 sets of 2 to 5 reps for strength and starting power.
- -Set box height at parallel for general work, slightly below for depth-specific work.
- -Popular for dynamic-effort work around 50 to 70 percent with explosive intent.