Dead lifts are an excellent exercise for developing overall muscular strength and mass throughout the entire body, particularly in the glutes, back, hamstrings and quadriceps. Box dead lifts are an advanced version of the exercise that will focus more on the legs and glutes and less on the back.
Box Dead Lift
Box dead lifts are essentially performed in the same fashion as regular dead lifts except you are standing on a box and the weight is resting on the floor. Dead-lifting from on top of the box forces you to begin the movement in a lower position, thus requiring a greater knee bend to lift the weight off of the ground. This change increases emphasis on the glutes and takes the stress off the back. This change also will not allow you to lift as much weight as you can in the regular dead lift.
Explosive Power
Explosive power is improved by strengthening the glutes and by using a lighter weight in powerful movements such as dead lifts, squats and power cleans. Box dead lifts are beneficial for developing explosive power and increasing your vertical jump because they recruit significantly more muscle fibers from the glutes, along with requiring a lighter weight, states Jack Woodrup of VerticalJumping.com. Developing explosive power is beneficial for activities such as jumping, sprinting or powerlifting.
Straight Leg Dead Lifts
Incorporating box straight leg dead lifts into your routine will help strengthen the hamstrings and lower back, which are also essential for power development. Straight leg dead lifts are similar to the regular dead lift except the legs remain straight, without locking the knees, and a flat back is maintained throughout the movement. This style of dead lift primarily targets your hamstrings and lower back, and can also be performed while standing on a box to achieve a greater stretch in the hamstrings. As with regular box dead lifts, box straight leg dead lifts will also require the use of a lighter weight because of the additional stretch on the hamstrings and lower back.
Considerations
Performing any style of dead lift off of a box is an advanced exercise and should not be performed by a beginner. Proper form should be mastered with standard dead lifts before attempting a box dead lift. Additionally, for straight leg dead lifts, the weight should not be lowered beyond a mild stretch in the hamstrings or lower back. A full range of motion will vary for each person and individuals who are less flexible may not need to stand on a box, ExRx.net notes.
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