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Week 3 of Front box squats

Hey Zoners, this is week 3 of the front box squat strength cycle.  We will be hitting up the front box squat on Monday and Friday and increasing the weight by 5%.  The focus of the week is work on getting lower in the squat if you are not sitting on a box below parallel. To get lower in the squat, it may take working on mobility to open up the hips, keeping the core more engaged and motor control.  Chat with your Coach to make sure you are getting the most out of your squats. Remember to keep your feet in the same place, and not go wider to get more depth in the squat. If you can’t make it in on Monday and Friday, be sure to get the squats in on another day to maximize your results. Happy Squatting!

Here is the instructional video if you missed it two weeks ago:

Next Strength cycle – The Front Squat

Hey team,

We are playing around with something a little different on the front squat for the strength cycle. We are doing a front box squat. Don’t get this confused with the power lifter box squat with a wide stance. This squat is done with your regular squat stance. Take a look at the scheduled days for the lifts and if you can’t make it on that day, be sure to make up the lift on another day. If the lift falls on a Sunday, it will be moved to a weekday.

Some tips:

  • find a low box or stack plates to where you would be bottoming out in a squat but still have control.
  • keep the core engaged in the whole movement.
  • Lower down on a count of 2, pause for a count of 3, up on a count of 1.
  • keep the load light to moderate as this is not a safe position to bail out of.
  • no forward lean on the decent and accent.
  • work on getting more depth before more load.

Here is a video showing the front box squat put together by Jeremy Jones the master programmer of Thrivestry.