HQ trainers Adrian (Boz) Bozman and Jesse Ward were at the first CrossFit Powerlifting Cert at Westside Barbell late in 2009, while HQ trainer and 2008 CrossFit Games Champion Jason Khalipa was at the second. In this video shot at the recent Trainer Summit, the three reunite with legendary lifter and coach Louie Simmons for some explosive box squats.
Simmons explains that once you hit the box, you want to relax your hips but keep everything else tight. At the bottom, your shins will actually go past perpendicular to the floor, and the knees might even be behind the heels. This odd but correct position forces you to dig your heels in and “leg-curl” your way out of the squat.
Power is key to overcoming the band tension at the top of the movement, so lifters are trying to generate a great deal of force so they can accelerate the bar and “outrun” the resistance. As it turns out, Boz has been practicing since he got back from Louie’s gym in Columbus, Ohio.
Additional reading: CrossFit Westside? by Tom Seryak, published March 4, 2010.