Box Squats

[genarr3]

I've recently included box squats in my regular leg workout. Every week I increase the poundage by 10lbs. Now here's my issue. I'm still able to complete the squat with good form, but instead of a slight pause off the box, it is more of a touch and go.
I'm starting to feel guilty about it. How long of a pause is too short?

BTW - I'm doing 3 sets of 5 reps. No knee wraps.

 

[vtec96]

genarr3, box squats are designed for a short pause, doing them without pausing wont do much good other than guage your depth... But for the pause, I would say about 1 sec or so... here is a link showing a "speed" box squat although I feel its a little slow, but here it is....... http://www.bootydown.com/freaks/speed_work.htm
you gonna start some PL'g ????

 

[Screwball]

You need to completely sit down on the box and pause for the amount of time it takes to relax the hip flexors and rock back slightly. When you're performing dynamic squats the pause is very quick and when you're using maximal weights the pause is more deliberate and pronounced. The key is to maintain your form, keep very tight and just relax the hip flexors. When coming off the box you rock forward slightly to estabish some momentum and throw your head and shoulders into the bar. Stand up as hard as you can while throwing your knees out and your hips forward. Touch and go's defeat the purpose of box squatting. They become more of a pause squat which are also good for building explosive power out-of-the-hole but they are inferior to squatting off of a box. Good luck!

 

[genarr3]

Thanks guy. These are all the things I was doing with the lighter weights, it's just when they got heavier that a pause was not going to be possible. I figure out a work around.

You guys has been great. If you ever need a anabolic info come see me on the A board.

 

[Screwball]

Genarr3, I know you're a regular on the Anabolic Board. You're knowledgeable and a stand-up guy as far as I'm concerned. See you on that board as well.

Continue to work with the box squats and you will get it down. The strength gains you will make will be well worth the learning period. Glad you posted on this board. The Powerlifting Board is the best around and even if you are not interested in powerlifting you can still learn a ton of useful information. Good luck!

 

[genarr3]

So correct me if I'm wrong. What I need to do is lower the weight so I can get a proper pause on the bottom? Or would using knee wraps be ok? Suit with the straps down?

 

[Screwball]

If you are having a hard time controlling the weight then lower the weight and work on form. On the decent you do not want to "plop" down onto the box. You must sit back and reach with your butt for the box (sit down as far back on the box and easily). If you fall to the box the last few inches of decent then your hamstrings are weak. Raise your box. If you can get down to the box using good form but get stuck on the box trying to explode up then your hips & hams are weak. If you can get off the box a few inches and then get stuck then your hips and hams are still weak. Bottom line is that box squats work the hips and hams like nothing else. Work on perfecting your form with moderate weight and continually try to lower your box height. I would not use equipment while box squatting other than a belt and wrist wraps. Equipment (suit & knee wraps) are to be used while squatting in competition or trying to find meet attempts. Good luck!

 

[genarr3]

Thanks for the lengthy reply. You hit it right on the head.
"If you can get down to the box using good form but get stuck on the box trying to explode up then your hips & hams are weak. - This is my problem. I've been sumo deadlifting in the hope of bringing my hip strength up, and it has, but I still am having this situation with box squating.

Maybe I'm just trying to use too much weight. My last set was 335 for 3 sets of 5. No problem getting it up, but I knew if I stayed on the box to long the bar wasn't going to move, so I was basically touching and lifting. No "plop", a very slow desent.

Am I just going to high with the weight? I really feel I'm increasing my leg strenth. So much so that I can't wait for my next squat cycle. I'm expecting to hit some heavy numbers<for me that is>.

I appreciate you taking the time to reply.

 

[Screwball]

Those are great numbers for just starting to box squat. You need to use the same form whether you are squatting 135 lbs. or 335 lbs. If you want to really target the hips & hams then you need to use as wide a stance as possible. The wider your stance the harder it is to make it down to parallel so you have to find a happy medium. Now, when you return to regular competition squatting you have to use the same form as if you had a box underneath you. If you change your form (i.e. bringing your stance in, not sitting back, not pushing out on your knees, etc...) when compettition squatting you will not have a significant carry-over. Be sure to always use the same form. One more suggestion I have for you is to not worry about repping the weight. You will be much better off just hitting triples and increasing the weight until you fail and then start hitting singles until you fail. This way you can focus on your form and move into even heavier weight. Too many times when repping weights the form suffers at the end of the set due to fatigue, loss of focus, etc... One more thing: if you have chains and bands; use them. They are tremendous tools for gaining strength and size. Good luck!

 

[BigWh1tey]

I think your going to find that most folks who train WS will be doing sets of 2 ( as opposed to sets of 5 ) for speed work . At the seminars Dave Tate says to start with a higher than parallel box until your hamstring strength develops and over a few weeks drop the box down until you are just below parallel. The weight on speed day is not as critical as the speed and form .