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genezapharmateuticals
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RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Box Squats Video - I'm I doing them right?

Dude, you got some potential troubles there.

First of all, you looked like you almost missed the box on one of those reps. That would be disastrous to your spinal health, to say the least.

Second, and almost as important, you have to sit BACK and not down on the box. When viewed from the side, a good squatter's knee's will never move forward out over his toes. Knees must stay in the same spot as when you are locked out. Think about sitting back to the point that your knees are actually farther back when sitting on the box, than they were while you were standing. It can be done, but only with a box squat.

I would also suggest to anyone doing box squats, that they invest in either a squat suit, and leave the straps down, or preferably, get some good quality breifs. These will really save your hips, which will take a terrible beating if you are squatting wide and deep.

But, you are box squatting, which is good. Only way in my opinion to know you are going deep enough every rep is to do it to a box.

One last thing, make sure you always sit completely down on the box, which it looked like you were doing. Don't just squat down till you just touch the box then spring up. Sit down completely, relax hip flexors, while keeping every thing else tight, then spring back up as fast as you can.

Keep at it, and work on those things, before you know it, you will have 4 or 5 plates (or more) per side on that bar.

B.
 
Thanks for taking the time for this, benchmonster. I'll work on it as you suggested. It FEELS like I'm sitting BACK, but obviously I'm not.

One question - sometimes I notice people get a little rebound effect when they're at the bottom. Is that a good thing, or should you try to come to a dead stop then spring up?
 
O.K. your getting better...2 things to work on right now

1. Work on flexing your erector muscles in other word arch your back hard and start your squat by pushing your ass back. To work on this put your hands straight out in front of you like you were going to fly like superman and sit back like I explained above-onto your box

2. Focus on holding your position solid until you touch the box then come back up, do not drop on the box, barely touch it for now.

Work on this over and over without weight until you can squat with your glutes and hips and hams only...no knee stress and no quads...this will help you more than what you are currently doing with the weight.

P.S. You will be rewarded in the long run b/c not many people have the balls to learn to do these things right and down the road they pay for taking the leg press route.
 
IronLion said:
O.K. your getting better...2 things to work on right now

1. Work on flexing your erector muscles in other word arch your back hard and start your squat by pushing your ass back. To work on this put your hands straight out in front of you like you were going to fly like superman and sit back like I explained above-onto your box

2. Focus on holding your position solid until you touch the box then come back up, do not drop on the box, barely touch it for now.

Work on this over and over without weight until you can squat with your glutes and hips and hams only...no knee stress and no quads...this will help you more than what you are currently doing with the weight.

P.S. You will be rewarded in the long run b/c not many people have the balls to learn to do these things right and down the road they pay for taking the leg press route.

Thanks! I fell back because I had no control. I will do as you suggest.

Can't beat this board. Free coaching from the best. Thanks everyone! I'm tired, I tried good mornings. I also used my new boxes for hyperextensions, straight leg situps, and calf raises. My hams are shaky.
 
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once your hamstring and hip flexor flexability gets better you will be able to balance better and will have much more control. Most of the people that I have taught catch on to the balance thing and learn to sit back after about a week or so...keep it up your on the right track
 
I have a video in march where I squat 285x2. I'm sure I'm doing something wrong there, too :) . I don't know if you can get anything out of it - it only shows my legs.

right click, save as
http://216.171.173.34/misc/Mar_24Squat285x2.mpg

Guess I won't train too heavy until I get all the moves down pat. I know my hams and core are weak, and my flexibility sucks.

Iron Lion: are you really 322 pounds? What a monster!
 
Yeah what is happening is that you are squatting by bending your knees instead of pushing your ass back...your depth is good but you will hurt yourself doing heavy weight like this. You will be a lot stronger with your squats when you learn to sit back and use your butt,hips, and hamstrings to squat. So by backing off and learning good form you will make huge progress weight wise.

and no I am down to 318 cause I been running lots
 
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