posted August 02, 2000 08:01 PM            

one is putting a box under/behind you so when you touch the box you are parallel to the floor. in power lifting competitions a valid lift is parallel squat not deep squats. this gets you used to when to turn the power on and works on your timing.

another idea is using the power rack to do partial squats. this can really help your lifts and mind set. you set the bar a couple slots from the top of your squat and just to like a 1/3 of a full squat. distance varies alot, depend on what you are trying to work on. i know several NFL players that do partial squats. it is not uncommon in rehab. just don't do partials and try to tell everyone that you can full squat that weight haha i know some of you guys know what i am talking about. when you see some kid pile of 4-5 plate a side and just unlock his knees and they say he full squat 4-5 plates

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posted August 02, 2000 09:05 PM            

I learned to squat using the "box squat" technique. They are typically done, not with a wooden box, but with a regular press bench, the kind in your gym that is either flat, or adjustable. If adjustable, lower the back until it's flat.

Do as follows:

In a power rack or squat cage, set the rails at about mid thigh. Put the bench on the floor, about a foot behind your legs when you step under the bar to begin your squats. Now, with the bar on your shoulders, step back until you're about six or eight inches in front of the bench. Now squat, thrusting your ass waaaay back. Go down until your ass just barely touches the bench (you'll be at or about parallel), then come back up and repeat.

That's the box squat.

It's very useful for overcoming your fear of the squat ("What if I can't get back up? I'll be stuck!"). With this method, the worse that can happen is that you'll be at the bottom of the rep, unable to come back up, and all you have to do is sit down on the bench, lean forward, and let the bar slide off over your head onto the power rack pins an inch or two below. No problem, no damage, and no fear of squatting.

IMO, it's this psychological factor that gets in most people's way, and the box squat removes that. The box squat also let's you know how deep you go, and when you've gotten to parallel, so it keeps you honest, so to speak.

After a few weeks, ween yourself from the bench. By that time, you'll be used to going to parallel, you may have had to dump the bar over your head a couple of times, and you won't be fearful. Afterward, use the box squat intermittently to confirm that you're still going deep enough on the rep.

Any questions, email me offline. I've taught the box squat technique to dozens of guys, and would be glad to help.

Bjaarki

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