Double Kettlebell Rack Box Squat | What and Why This Exercise Is Great

The box squat is probably one of my go to favourite prescribed squat variations (along with the traditional bodyweight and back squat and goblet squat) because it can be prescribed for literally every client.  The box squat is slightly different to the traditional squat in that teaches the individual to initiate movement in the squat through the horizontal plane (hips back) whilst aiming to achieve a vertical shin position (reduced knee contribution compared to the traditional squat).  The box also provides feedback to the client and can be adjusted easily in height depending on where the individual is at in their movement.  It does however place a greater demand on the hamstrings compared to the traditional squat and is more hip dominant one would say.  The front rack kettlebell position encourages the individual to maintain a more upright trunk position and the anterior load hold also means ones trunk is challenged through this movement.  For those individuals who struggle with trunk positioning in their squat, placing the load anteriorly demands that one must work to maintain an upright trunk position.  It also means those who may be tight through the shoulders or find it challenging or painful to hold the bar can load up their squat.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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