Why I Box Squat

[bblazer]

How about dynamic work?

Since my move away from PLing and more into strongman, I have to confess that I rarely do dynamic work. At least not in the classic sense. I used to use a lot of bands and chains, but I don't as much anymore. Admittedly, this is probably a hole in my program.

However, I am always trying to move as fast as possible. Just not with a lot of accommodating resistance items like bands and chains, and/or with sub-maximal weights - at least no work sets are done below 75% 1RM.

This answer carries the caveat that by dynamic work, you are using it as defined my Westside or similar systems.

B-

 

[the_alcatraz]

Would you say the touch-and-go or the full sit will make you stronger, overall, not just lower body obviously?

 

[b fold the truth]

Would you say the touch-and-go or the full sit will make you stronger, overall, not just lower body obviously?

You should never "touch and go" or "relax" on the box. Both will cause injury.

 

[bblazer]

Would you say the touch-and-go or the full sit will make you stronger, overall, not just lower body obviously?

That is a tough one. But I would venture to guess that the full sit would because not only are you taking the full brunt of the weight, but you have to re-engage everything to get back up.

Try setting the pins so that when you get under the bar you are almost "in the hole" and try standing the bar up. You'll see what I mean.

B-

 

[bblazer]

You should never "touch and go" or "relax" on the box. Both will cause injury.

I think he was referring to my definitions that could probably use some clarification.

By tough-and-go, I mean descending to a box until you just touch it and going back up; using it as an indicator for depth.

When I said relax, that too may be taken wrong. Here my intent was to say sit on the box taking tension out of your glutes and hams, and then having to re-engage them for the drive up.

B-

 

[RottenWillow]

I think he was referring to my definitions that could probably use some clarification.

By tough-and-go, I mean descending to a box until you just touch it and going back up; using it as an indicator for depth.

When I said relax, that too may be taken wrong. Here my intent was to say sit on the box taking tension out of your glutes and hams, and then having to re-engage them for the drive up.

B-

I always just refer to that as "deloading". As B-fold points out "relax" can send the wrong message, but "sit on the box taking tension out of your glutes and hams" gets tedious pretty quick.

I've always preferred teaching people to Box by deloading right from the start, but substantially drop their poundage, as they are likely to struggle driving up. So many relatively big guys with flat hams and skinny welfare butts just cannot come off the box w/o compromising form terribly.

 

[bblazer]

So many relatively big guys with flat hams and skinny welfare butts just cannot come off the box w/o compromising form terribly.

We call that being "Glutteal Defficent."

B-

 

[b fold the truth]

I think he was referring to my definitions that could probably use some clarification.

By tough-and-go, I mean descending to a box until you just touch it and going back up; using it as an indicator for depth.

When I said relax, that too may be taken wrong. Here my intent was to say sit on the box taking tension out of your glutes and hams, and then having to re-engage them for the drive up.

B-

Most of the time when I tell people to relax their hips and hams on the box, they relax everything, including their core and lose all their air. They end up tipping over straight away when they come off the box, or goodmorning up the weight...lol

 

[bblazer]

Most of the time when I tell people to relax their hips and hams on the box, they relax everything, including their core and lose all their air. They end up tipping over straight away when they come off the box, or goodmorning up the weight...lol

A 400 lb goodmorning on a box will teach them.

B-