Box Squats: How to Use Reverse Patterning to Perfect Your Squat
In Gray Cook’s book Movement he discusses the concept of reverse patterning.
Long story short he suggests that it may be easier to learn some movements by beginning at the bottom of the movement and learning from the bottom up rather than the top down.
Box squats are are great movement for this concept. With just your bodyweight if you sit down on a box and sit up strait then you’ll notice your low back is in perfect position. From there you can position your feet strait ahead and push your knees over your feet (shins vertical).
Now you’re in a perfect bottom position, which means you know you have the mobility to get there again. Without moving your feet or losing your tall posture, “push the floor apart while pushing your knees back” and stand up.
Hips back, knees out and sit right back down to where you were. Easy as that!
If you sit back down and notice you’re not where you were the first time and/or for some reason you’re out of position simply move yourself around until you’re back and stand up again.
You’ll have to play with the height of the box at first to see what height will work best for you. If you have mats to add to the box (or the ground) that will help.
Homework:
Find someone whose squat form could use some work and try to help them improve by using suggestions above and in the video below. Goal is 20 perfect reps without having to reposition their feet at the bottom.
See ya tomorrow,
Doug