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Box Squat substitute?
- Thread starter Zeus79
- Start date
TheHighwayman
New member
How about squatting from the bottom postion in a power rack? I prefer these over box squats. I perfom them as a set of singles rather than touch and go reps. Between each rep I let the bar completely rest on the crash bars, loosen my form, and then reset. Each rep is a true push from the bottom position.
Highwayman, I've found that when doing that, my groove is never perfect as the eccentric part of the squat tends to set you up in a much better position for the concentric part than when only doing the concentric alone. When only doing concentric, you're also losing the best part of the exercise.
TheHighwayman
New member
BigArnie...
You do bring up a good point. It is harder to set yourself starting from the concentric. It takes practice to set yourself up tight from the bottom position, and some may find that it just doesn't suit them. There still is an eccentric part of the lift though, because you have to lower the weight back down to the pins. I use a slow cadence for the eccentric.
I've just never had much of a liking for box squats, but lots of guys use them with good results. I have nothing against them, I just choose not to do them.
Take it easy.
You do bring up a good point. It is harder to set yourself starting from the concentric. It takes practice to set yourself up tight from the bottom position, and some may find that it just doesn't suit them. There still is an eccentric part of the lift though, because you have to lower the weight back down to the pins. I use a slow cadence for the eccentric.
I've just never had much of a liking for box squats, but lots of guys use them with good results. I have nothing against them, I just choose not to do them.
Take it easy.
Bottom position rack squats are not a substitute for box squats on dynamic day. Might not be a bad ME exercise...1 out of every 10 weeks maybe.
B True
B True
TheHighwayman
New member
BigArnie,
I can do about 80% of my 1RM. I start off slightly below parallel. I am a high-bar deep squatter, so this is actually a little high for me. But, any lower and it is really hard to set my back. And yes, it is very hard to break the inertia with heavy weight.
As far as being a subsitute for box squats, I should probably shut my mouth. As I said, I don't really like to perform box squats, so I guess I can't really make a fair comparision without having a lot of experience with the exercise.
Truth be known, I am not really a "hardcore" powerlifter. I don't much care for Westside methods (though I'm not saying there is anything wrong with them), and my routine is actually a hybrid of olympic weightlifting and powerlifting, and I will be adding an "odd object" day this week. I'm really more into overall strength training, rather than one specific event. I do like competetive powerlifting, although I have competed only once last year for the first time (a hand injury prevented me from competing further). My hand is healed up now and I plan on competing at least twice this year, though my training routine will not be 100% powerlifting focused.
I can do about 80% of my 1RM. I start off slightly below parallel. I am a high-bar deep squatter, so this is actually a little high for me. But, any lower and it is really hard to set my back. And yes, it is very hard to break the inertia with heavy weight.
As far as being a subsitute for box squats, I should probably shut my mouth. As I said, I don't really like to perform box squats, so I guess I can't really make a fair comparision without having a lot of experience with the exercise.
Truth be known, I am not really a "hardcore" powerlifter. I don't much care for Westside methods (though I'm not saying there is anything wrong with them), and my routine is actually a hybrid of olympic weightlifting and powerlifting, and I will be adding an "odd object" day this week. I'm really more into overall strength training, rather than one specific event. I do like competetive powerlifting, although I have competed only once last year for the first time (a hand injury prevented me from competing further). My hand is healed up now and I plan on competing at least twice this year, though my training routine will not be 100% powerlifting focused.
Lots of people never get much out of WSB for the squat, but most all do on the bench press. Also...please remember that not many people actualy follow the WSB principles like they are full outlined, bands, chains, sled, rev hyper...etc...it must be followed.
B True
B True
