Box Goblet Squat: Find Your Depth and Squat With Confidence
Hold the bell at your chest and squat down until you touch a box or bench behind you, then stand up. The box tells you where the bottom is.
2 min read
Why it works: Chapter 13, Why stretching your hamstrings will not loosen them
How to do it
- 1
Set the box
A box or bench behind you, about knee height or a little lower. Lower is harder.
- 2
Hold the bell at your chest
Grip it by the horns, the two upright sides of the handle, against your chest with your elbows pointing down.
- 3
Sit down between your feet
Sit down between your feet, chest tall, until you touch the box. Touch it; don't collapse onto it.
- 4
Stand straight up
Push the floor away and stand tall, knees following your toes.
- 5
The test
A soft touch, chest tall and heels down on every rep. When you start dropping onto the box, the set is over.
Watch for
- Plopping onto the box and rocking to stand up.
- Knees caving in on the way up.
- The bell drifting away from your chest so you fold forward.
Questions
Are box squats easier?
Yes. The box marks the bottom, so you know how deep to go and you can lower it as you get stronger.
What height box for a goblet squat?
Start at about knee height. Lower it a few centimetres at a time as each depth becomes easy.