I've been reading up on these two exercises, but have been left somewhat confused over the benefits. I knew this would be the right place to go!
Box Squats -- from what I gather, the benefit of this exercise has to do with starting at a dead-stop at the bottom of the movement, rather than continuing the motion as in traditional squats. How does this train the legs differently? Is this to strengthen the posterior chain by giving it more explosiveness as in Rack Pulls? Also, I read that this exercise "forces" proper form. How is this so?
One more thing: I'm sure this isn't an issue, but at my gym we don't have boxes to use for this...can I use a bench and have the same affect?
Hack Squats -- I can see this being better from a safety standpoint, but the reduced range-of-motion makes me wonder. Would this be one to use wit heavier weights? Does this reduce stress of the spine? More hip-dominant? Also, would I be wise to invest in straps for this exercise?
After hitting my one-year mark last month I decided to begin experimenting with squat variations. I just finished up 8 weeks of front squats, and absolutely loved them. I'm going to move on to Box Squats. I'm wondering if I should try Hack Squats after.
On a side note, anyone have anything to say about Zercher Squats? The bar positioning looks very uncomfortable to me.