I Tried Box Squats for the first time

[SAGAT]

When I performed these, I actually did NOT sit down with the weight. As soon as my ass hit the bottom. . . I was on my way up. Right now, I have a new soreness in my hips, quads, and ass. Overall, I was able to keep my back nice and straight.

do you feel them more in your hams or your quads? cuz for me it's definitely hams, maybe i'm going too wide?

 

[spatts]

I never just sit down and take a lil breather...lol. I "touch down," staying tight, and then flex the hips to come back up.

 

[tsarleon]

oooo, ok. for some reason i thought rounding your back and arching your back was the same, duh. ok. so on dead, gm, squats always try to keep you back straight, with a slight arch aswell????

 

[spatts]

Depends...there are a variety of ways to perform GM's (sticky up top).

 

[louden_swain]

October 2, 2002

1. Box Squats (16 inches) - strength increasing rapidly!!
1 x 5 - 135lbs (warm up. . . set not counted)
1 x 5 - 225lbs (warm up. . . set not counted)
1 x 5 - 265lbs
1 x 5 - 305lbs
1 x 5 - 340lbs
1 x 5 - 360lbs
1 x 4 - 385lbs
1 x 3 - 405lbs (Personal Record!!! - 209% of bodyweight)
1 x 5 - 225lbs (ass to calves cool down - stretch hams)
1 x 5 - 135lbs (ass to calves cool down - stretch hams)

2. Wide Stance Leg Presses

6 plates per side x 15
7 plates per side x 12
8 plates per side x 10

3. Unilateral HS Leg Extensions

1 x 20 - 50lbs
1 x 10 - 100lbs

4. Lying Leg Curls

1 x 15 - 100lbs
1 x 12 - 120lbs
1 x 8 - 140lbs

Hip Adductor
1 x 15 - 105lbs
1 x 12 - 130lbs

6. Standing Toe Raises - 3 x failure
7. Seated Toe Raises - 3 x failure

Notes** Squats stance has been widened. It is becoming easier to develop hip flexibility.

 

[spatts]

LS, when doing adductors, are your knees above or below your hips?

To REALLY develop hip strength, you want to have the hips well below the knees on this. That's why most "machines" that do these are inefficient.

 

[louden_swain]

LS, when doing adductors, are your knees above or below your hips?

To REALLY develop hip strength, you want to have the hips well below the knees on this. That's why most "machines" that do these are inefficient.

Oh man. . . my hips were well above my knees. We used to have a machine that was set where the hips were below the knees, but management got rid of the machine.

Thanks for bringing this up! Do you have some suggestions on how I can substitute this exercise? I want to find something that is highly effective for developing strength and flexibility.

 

[spatts]

Heehee...

Sitting on a low box with a doubled mini-band around your knees, feet out wide.

You can also do it while you are warming up squatting so you practice forcing your knees out while you squat. This activates more glute and hamstrings....

Kneeling Squats:
Kneeling Power Squats


This is the thread I took these from...it's a good read:
http://www.elitefitness.com/forum/showthread.php?s=&threadid=144952&highlight=hips

 

[louden_swain]

Spatts,

This is excellent information! I may need to purchase some bands because I don't think the gym has those in stock. As for the kneeling squats. . .they look challenging, but they seem to be very useful. I will search for some bands.

Overall, my quad strength is strong from squatting with a closer stance. Now, I am ready for the change to more powerlifting type squatting.

Thanks for the information! keep training hard.

 

[coolcolj]

Spatts, didn't ya mom tell you not to spread your legs in front of strangers?