Box Squat: In-Season Strength Training to Maintain Power & Reduce Fatigue in Golf

Key Points

• Common Mistakes to Avoid:

  • Sitting too long on the box → causes back to round
  • Losing posture at the bottom makes it hard to return to the top
  • Always maintain good mechanics and posture

• Why Use Box Squats (Especially In-Season):

  • Lower risk of injury and muscle soreness compared to full back squats
  • Great for maintaining strength without overloading the body during tournaments
  • Can add more weight than a full squat due to the shorter range of motion

• Setup & Execution Tips:

  • Use a box or bench
  • Barbell rests on the top of your back, not your neck
  • Feet hip-width apart, toes slightly out
  • Lower hips until bum lightly touches the box—do not sit or pause
  • Drive up through the heels with a tall chest

• Programming Advice:

  • Best used in-season when minimizing fatigue is key
  • Start with 3–4 sets of 6 reps, with 90 seconds rest
  • Off-season can return to full-depth back squats to build muscle mass