A Biomechanical Comparison of the Traditional Squat, Powerlifting Squat, and Box Squat

Abstract

Swinton, PA, Lloyd, R, Keogh, JWL, Agouris, I, and Stewart, AD. A biomechanical comparison of the traditional squat, powerlifting squat, and box squat. J Strength Cond Res 26(7): 1805-1816, 2012. The purpose of this study was to compare the biomechanics of the traditional squat with 2 popular exercise variations commonly referred to as the powerlifting squat and box squat. Twelve male powerlifters performed the exercises with 30, 50, and 70% of their measured 1 repetition maximum (1RM), with instruction to lift the loads as fast as possible. Inverse dynamics and spatial tracking of the external resistance were used to quantify biomechanical variables. A range of significant kinematic and kinetic differences (p , 0.05) emerged between the exercises. The traditional squat was performed with a narrow stance, whereas the powerlifting squat and box squat were performed with similar wide stances (48.3 6 3.8, 89.6 6 4.9, 92.1 6 5.1 cm, respectively). During the eccentric phase of the traditional squat, the knee traveled past the toes resulting in anterior displacement of the system center of mass (COM). In contrast, during the powerlifting squat and box squat, a more vertical shin position was maintained, resulting in posterior displacements of the system COM. These differences in linear displacements had a significant effect (p , 0.05) on a number of peak joint moments, with the greatest effects measured at the spine and ankle. For both joints, the largest peak moment was produced during the traditional squat, followed by the powerlifting squat, then box squat. Significant differences (p , 0.05) were also noted at the hip joint where the largest moment in all 3 planes were produced during the powerlifting squat. Coaches and athletes should be aware of the biomechanical differences between the squatting variations and select according to the kinematic and kinetic profile that best match the training goals.

Variable Changes in Body Composition, Strength and Lower-Body Power During an International Rugby Sevens Season

“…First, forwards need superior lower body strength to perform the skills of scrummaging, line outs and restarts of play in both training and games. Measurement of force during an instrumented individual player simulated scrum session showed values ~52% less than a reported box squat measures and ~50% less than back squat (22,31). This additional lower body load experienced exclusively by forwards would contribute to overall lower body fatigue and should be considered when structuring the training week to optimize lower body strength gains.…”

“…Secondly, a box squat replaced the back squat exercise in-season (see Table 1) as a quality control measure to ensure players were maintaining a minimum squat depth, this action may also account for the decrease in reported back squat strength. Biomechanical differences such as a narrower stance, lower force values and greater anterior displacement of the torso in a back squat when compared to a box squat could result in the reduced ability to perform maximal back squat (due to the absence of back squat specificity) during the training phase (31).…”

“…The backs in the current study showed small to moderate increases over the full season. In a comparison of squatting techniques it was suggested that a box squat (due to the reported reduced forces and higher rate of force development) could be an effective exercise to develop explosive strength (31). The replacement of back squat with a box squat in-season (see table 1 Table 2).…”

Exercise loading history and femoral neck strength in a sideways fall: A three-dimensional finite element modeling study

“…Peak vertical ground reaction forces are 12-20 times BW [42,43] for H-I exercise, 2.5-3.5 times BW [44][45][46] for O-I exercise, 2-3 times BW [47] for H-M exercise (squat), and 2-2.5 times BW [48,49] for R-I exercise while the estimated impact loading rates (BWs -1 ) are about 400-480 BWs -1 [42], 20-180 BWs -1 [44,45], 5-6 BWs -1 [47], and 60-150 BWs -1 [48][49][50], respectively. In swimming, peak reaction force and loading rate at the push-off phase of turning are estimated to be less than 1.5 times BW [51,52] and less than 10 BWs -1 [51], respectively.…”

The Back Squat

“…(7, 43, 45) The squat movement begins with the descent phase as the hips, knees, and ankles flex. A common instruction is to descend until the top of the thigh is at least parallel with ground and the hip joint is at least level with or slightly below the knee joint (Figure 1).…”