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Bodyweight Box Squat

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Published on Mar 30, 2012

You must learn to box squat prior to swinging. The box squat will teach you to sit back with your hips, ensuring you're using your
hips and hamstrings to swing instead of your quads. It seems simple until you try it.

What I'm asking you to do is sit back on a chair or stool as shown in the video, pushing your hips back farther and farther until your butt only slightly touches the chair before standing back up. In other words, don't sit down, rock back in the chair, and then stand up.

Instead, just keep shifting your hips back farther and farther until you barely touch the chair. It may help to take a wider stance. If you're doing it right, you'll feel your glutes and hamstrings stretching the farther back you sit. Try doing three sets of five before doing your first set of swings.

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