Bohemian Barbelle Club

Box squats aren’t just about sitting down on a box and standing back up. If this is how you do them, you’re leaving a lot of value behind.

When done properly, they can help you build a much bigger, stronger squat. How?

💪🏻 Builds starting & reversal strength — you have to create force from a controlled position rather than relying purely on momentum.

💪🏻 Strengthens the posterior chain — glutes, hamstrings, hips and lower back are heavily involved.

💪🏻 Improves squat depth & consistency — the box gives you a consistent depth to hit every rep.

💪🏻 Develops explosive strength — controlled descent → brief pause → powerful drive off the box.

💪🏻 Improves hip mobility and positioning when performed correctly.

💪🏻 Builds confidence under load by teaching you to stay braced and maintain your position.

💪🏻 Can be easier to recover from than constantly pushing heavy ‘free’ squats.

The key is how you use the box.

Control the descent. Stay tight. Don’t crash onto it. Maintain your position, then drive up with intent.

Above videos show some of the common errors people make in doing box squats, and one demonstrating how to do it with more intent.

And honestly, any time you are under a loaded bar it should be done with control, intention and purpose.

To the younger woman we used to be:

Stop trying so hard to take up less space.

Stop chasing skinny while neglecting strong.

You don’t need another diet.
You need muscle.
You need a spine.
You need the confidence to say no.
You need a body that can carry you through childbirth, heartbreak, menopause, ageing and whatever life decides to throw at you.

Nobody warns you how expensive it is to neglect your health when you’re young.

So lift the fu***ng weights.

Eat enough.
Build muscle.
Protect your bones.
Get strong before you desperately need to be.

Because Women’s Day isn’t about celebrating how beautiful women are.

It’s about reminding women that we deserve to be powerful, capable and hard to break.

Build that woman now.
It’s never too late to start.

Entries now open!!

Final FULL POWERLIFTING meet for 2026 for Western Cape Lifters.

AWPC/ WPC qualifier for 2027 Nationals.

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World Powerlifting Congress SA