Plyometric box or commonly known as plyo box has been around for years but not everyone uses them for fitness. Many fitness enthusiasts believe that it is a versatile piece of gym equipment that you can use for a number of exercises. They are believed to help you functionally move and strengthen your whole body. And for all this, you might not even need a real box. Let us clear the doubt we just gave you. Though there are some particular box exercises you can do, if you don’t have this gym equipment, you can also make use of a normal box, gym bench, or even a stair step to perform these exercises,
In general, plyometric exercises are focused on building power that takes advantage of repetitive jumping, scrambling, stepping, and other short movements that require a plyo box or a platform. When you are using such a box to perform plyometric exercises, you must be able to hold your body weight and stay stable to ensure that the movements don’t cause an injury to you.
If you are impressed that you will be able to build strength and improve your fitness levels with types of exercises, it is important that you know what these exercises are and how you must do them to take the maximum advantage.
Box Step-ups
This is a repetitive step-up and step-down movement that will target your thighs, hips, core, and glutes. If experts are to be believed, the step up move is best for those people who want to tone and lift their under butt or have crack hips. To perform this exercise in the best manner, all you need is a box or a bench or a step that is at least knee-high. While performing this exercise, you must slow down the movements and there is no need to swing your leg or use momentum while performing the exercise in order to target your glutes. But make sure that you don’t put the box too high.
For a beginner, a too-high box will hamper the movements and you may not be able to get the results you anticipate. To do it, all you have to do is step your foot on the box, take your knee out and stand over the ankle. Then, drive up through your heel while your ribs are tucked and your butt is squeezed. Stand tall on the box and return to the floor with your chest leaning forward to counterbalance your body weight. When you are returning, you can drag your back foot against the box for stability. Switch legs and do some repetitions for best results.
Box Squat
The other exercise that you can do with a plyo box is the box squat which is also a repetitive exercise that targets your legs, hips thruster, and glutes. To start with it, you will have to prepare a barbell with a low comfortable weight. The height of the box should be this much that it allows you to sit on the box with your legs at a 90 degrees’ angle. You will also have to stand with a bar on your shoulders.
Your feet should be outside the hip width in a squat stance and your toes slightly pointed out. Your belly needs to be stable and glutes engaged. You are then required to sit down in a slow controlled manner while getting back into your natural spine position. Next, you will have to rise up and lean forward slowly while engaging your glutes to drive upwards. Avoid using a forward rocking motion to gain momentum.
Box Pushups
You might be doing the classic pressing move day in and day out. It’s the same but with a twist. Box pushups are also meant to improve your shoulder, triceps, biceps, and back strength. Even if you can do the standard pushups, it won’t be easy. Even the expert trainers have a hard time doing it. But it’s so beneficial that you must add it to your workout routine. This incline pushup helps you train volume and target the upper body in a different manner.
If you can’t perform the standard pushup, you have found a way in-between. To start doing it, you have to place your hands shoulder wide on the box. The next step is to get in a tight plank position and slowly bend your elbows and lower your chest to the box. When you reach the bottom, go back to the starting position with a push back. Repeat the move to do some repetitions for the best results.
Box Jump Over
This is another plyometric exercise that can help you tone your body. To do the exercise, you will have to stand up in front of the box. The distance between you and the box should be this much that you can comfortably jump all the way over the box. For this, you will have to consider the height and distance of the box.
To start, take one step away from the box and step forward into the launch position. When both your legs reach together, drive upwards into a forward jump. Your arms must swing in front of your chest to create momentum. It will also help you maintain balance. Your feet and legs must tuck under your butter to clear the box. After the box is cleared, start extending your legs and feet to the ground. After an impact, bend knees for absorption. Take a step away from the box and turn back to the box to do it again.
By now, you would have got an idea of how useful a plyo box can be for you. And now, if you are looking for a place where you can find the best box for your requirements, then Raw Fitness Equipment is the best place for you. We have a wide range of fitness accessories and equipment in our inventory that you can choose from. Visit our website today to see what you need to get a healthy, fit body.
