box squat question

[TheOak84]

i just built a box for box squats and its 16 in high, thats where my body is a past parallel. i was just wondering if that was too low? and also how should i do them? like a regular squat? or sit on the box and shoot up?

thanx

 

[louden_swain]

Actually, thats quite high for a box.

Most powerlifters are using a 12-14 inch box. The idea is to build a box that allows your hip to be lower than the knee.

 

[TheOak84]

awesome, ill make sure my ass is lower than my knee. if not, ill just shave off a few inches.

but what about actually doin them?

 

[spatts]

Your squat and your box squat should look the same. The purpose of the box is to break up the concentric and eccentric portions of the lift.

 

[louden_swain]

awesome, ill make sure my ass is lower than my knee. if not, ill just shave off a few inches.

but what about actually doin them?

It takes practice. . . .

Be sure to sit back as fat as possible with a slight pause. Also be sure to keep the back flat. When you relax the hips on the box, you will have to use the hips to explode off the box. They are much more difficult than your conventional squat.

They are really tough!!

For extra reference, I recommend that you talk to Spatts or B Fold about sending you a video. I study their techniques and it has really helped.

The first time I ever used them 10 months ago, I was struggling with 225lbs. . .thats because my hips weren't as strong as I thought, but now I am way past that point.

I thinks thats great that you are experimenting with them. You can easily modify the box. . . also you can perform some high box squats every now and then for overloading.

If you are interested in improving strength in this exercise, I personally recommend:

- good mornings
- stiff leg deadlifts
- and wide stance squat work
- speed squats (10 sets of 2 reps @ 50 - 60 percent of max)

I wish you luck and you have plenty of time to experiment and get comfortable. If you stick with these a while, you will be amazed how much your regular squat will improve.

Keep us updated!!!

 

[TheOak84]

thanx, ill try all of that. im lookin to get past 405


ill post on sunday my progress since im doin my regular leg routine on tues and box squats on sat.

thanx guys

peace

 

[spatts]

"Fill your abdomen with air, and push out against your belt. Push your knees out as far as possible to the sides and with a tightly arched back, squat back, not down, until you completely sit on the box. Every muscle is kept tight while on the box with the exception of the hip flexors. By releasing and then contracting the hip flexors and arching the upper back, you will jump off the box, building tremendous starting strength. Remember to sit back and down, not straight down. Your hamstrings will be strengthened to a high degree, which is essential. Many don't know this, but the hamstrings are hip extensors. Some great squatters have large quads and some do not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box completely and flex off."

Read the rest:
HOW TO BOX SQUAT

 

[louden_swain]

awesome, ill make sure my ass is lower than my knee. if not, ill just shave off a few inches.

but what about actually doin them?

It takes practice. . . .

Be sure to sit back as fat as possible with a slight pause. Also be sure to keep the back flat. When you relax the hips on the box, you will have to use the hips to explode off the box. They are much more difficult than your conventional squat.

They are really tough!!

For extra reference, I recommend that you talk to Spatts or B Fold about sending you a video. I study their techniques and it has really helped.

The first time I ever used them 10 months ago, I was struggling with 225lbs. . .thats because my hips weren't as strong as I thought, but now I am way past that point.

I thinks thats great that you are experimenting with them. You can easily modify the box. . . also you can perform some high box squats every now and then for overloading.

If you are interested in improving strength in this exercise, I personally recommend:

- good mornings
- stiff leg deadlifts
- and wide stance squat work
- speed squats (10 sets of 2 reps @ 50 - 60 percent of max)

I wish you luck and you have plenty of time to experiment and get comfortable. If you stick with these a while, you will be amazed how much your regular squat will improve.

Keep us updated!!!

 

[louden_swain]

Here's the video link...box squats are toward the top:

http://www.asylum-strength.com/videos.htm

I just love that website!!!

 

[spatts]

Here's the video link...box squats are toward the top:

http://www.asylum-strength.com/videos.htm