dynamic box sq question

[OfWolfandMan]

I got one of the westside squat videos,and noticed that the box squats they were doing are slower than I thought they were supposed to be.To me it looked like a normal box squats...Am I missing something,or is this just how they are supposed too be done?

 

[brian747478`]

i noticed the same thing, but speed is good, so i would do them fast as i could in decent form. come on down to ky and we'll work on em, i need some work on them myself

 

[bignate73]

the descent is still controlled. you have to learn to sit waay back on speed work so you get the most hammy/glute pulling you up with speed. thats what it teaches you.

 

[OfWolfandMan]

Thanks.I tryed sumo box squats and worked on really sitting back.I just need some more work,but will get it down.My hamstrings are pretty sore today

 

[Cuthbert]

With a little bit of work... it will get better.

I'd recommend box squatting with someone who is familiar with WSB... makes a big difference.

 

[OfWolfandMan]

I'd recommend box squatting with someone who is familiar with WSB... makes a big difference.

I wish man.Most people here only do what they like to do when it comes to lifting,so I dont see alot of deadlifts and squats,let alone box squats and goodmornings.Whenever I use my bands and chains,or my log,axle,or farmers at the gym people have no idea what Im doing...they all like trying it after I do,but never want to try again My hamstrings are still sore from friday!!All I did was sumo box squats,and dimel deads,and was just working on form

 

[StrongChE]

It depends on what percentages they were working with in the video. If they were doing their strength speed mini-cycle then it may look slower. The speed strength cycle is faster, then the deloading / explosive cycle is as fast as you'd expect.

What is important on each lift is the effort that is put into accelerating the weight. Don't just do the rep. Consciously drive it as hard as you can.

You are training your muscles to build up energy on the eccentric to be used for the concentric portion. This is the building of the stretch reflex. This is why bands are very important with dynamic box squats.

Most people just getting started can not sit back because of hamstring weaknesses. If your hamstrings are sore, it may be that they weren't hit before, and that you need to bring up their work capacity. It doesn't hurt to have hamstrings and abs that are too strong.