Box Squatting With Utah Football | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Box Squatting With Utah Football

March 1, 2009 | Featured in the March 2009 Issue

Must See Football Videos


BCS busting is nothing new for the University of Utah football team, which crashed the party again this year. The Utes beat Alabama 31-17 in the Allstate Sugar Bowl to go 13-0, posting the nation’s only perfect record.

According to Doug Elisaia, Utah’s director of strength and conditioning, the players actually increase their strength as the season progresses. “Using the Box Squat,” he says, “95 to 98 percent of our players have actually gotten stronger during the season.”

Whether you’re looking to bust up the national rankings or just bust into your team’s starting lineup, Elisaia’s Box Squat tips will get you started.

• Pick a box height that puts you at parallel in squat position
• Hold arch in back and squeeze shoulder blades firmly
• As you begin your decline, get hips back before bending knees
• Shift your hips and knees back; sit back on the box
• Pause on the box in static position
• Keep chin level, chest up and core tight as you explode up
• Perform exercises such as Reverse Hypers, Back Extensions and Good Mornings before attempting to squat heavy weight

• Start Box Squats until the third or fourth week of the season
• Use more weight than your back can handle
• Just sit down on box
• Rush the movement
• Rest longer than 3:1

More Cool Stuff You'll Like

Fix Your Squat Technique

The squat is commonly referred to as the king of exercises and rightfully so. It strengthens the entire body, is functional in everyday life, transfers...

Golf Exercises: Big Lifts for Big Drives

The Easiest Fixes for 4 Common Exercises

Why Single-Leg Training Should Be in Your Program

The Do's and Don'ts of the Deadlift and Back Squat

3 Secrets For Improving Your Squat Form

Ask the Experts: How Can I Squat Lower?

Video Documents Man's Journey to 600-Pound Squat

The Best Exercise You're Not Doing

Are You Strong Enough to Back Squat?

Front Squat 101: A How-To Guide

Single-Leg Squat Tips for Beginners

Intro to Squat Cleans

Why Baseball Players Should Never Back Squat

The 5-Minute Warm-Up You Must Do Before Squats

Squat 101: A How-To Guide

Build Max Power with the Box Squat

Bulletproof Your Squat With These 4 Progressions

Three Machine Exercises Athletes Should Avoid

Squat Exercise Modifications to Train Around an Injury

Exercise of the Week: Squat Superset

Fix the 3 Key Exercises You're Doing Wrong

Troubleshoot Your Back Squat

Back Squat Technique: How to Hold the Barbell

Dumbbell Squat 101: A How-To Guide

3 Ways to Eliminate Knee Pain During Squats

You're Doing It Wrong: Exercise Tempo

Build Muscle With the Back Squat

4 Extreme Exercises for Advanced Athletes

Dumbbell Squat and Press 101: A How-To Guide

7 Tips to Master Single-Leg Exercises

Danger Alert: The Cold, Hard Truth About Squats

Smarter Exercise Selection for Athletes Made Simple

You're Only as Strong as Your Weakest Muscle Group

The Worst 5 Minutes of Your Week