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Box squats

thatwaslight

By thatwaslight
in Bodybuilding & aesthetics

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mike27 Senior member

mike27

Posted
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yeah ill be keen on this also.

I gave them a whirl last week and seems good to do for a change up and work on 'driving' up from the bottom part of the squat

i was using a bench, 5cm or so below parrallel for me, couldnt go as heavy, but i was concnetrating on nice and slow down, pause, and power up off the box! (bench)

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soundsgood Veteran member

soundsgood

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How tall are you Mike?

My training partners are both 6'3 and squatting onto a standard bench is still way off 'parallel'. Either you're freaking tall, have a really low bench or parallel ain't parallel

Not mad, Just saying 8)

I used to box squat onto A few 20kg plates stacked to whatever depth I was looking for. Sit back in your squat, Momentary pause at the bottom and explode back up. That's pretty much how I squat anyway so I don't do em much anymore. Have been told they thicken the mid section a bit too, not ideal for a thick bodybuilder

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Lowfat Junior member

Lowfat

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Hey guys

Awesome but often misunderstood exercise this. Great for developing your hammies, glutes, lower back and hips, areas which lifters generally have poor strength. Work hard on these and your regular squats will take off.

Regarding technique, have your feet wider than shoulder width(keeps the quads the least dominant), and focus on driving both your lower back and hips into the bar. Your head should be the last thing to move. You shouldn't experience any rocking motion - if you do this is a classic sign of a weak core and/or glutes/hamstrings.

As a side note, a great warm-up to perform before any squats are lying butt lifts 2 x 15, this will activate your glutes/lower back/hamstrings and improve the mind-muscle connection leading to improved squat technique and focus.

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Lowfat Junior member

Lowfat

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generally could you box squat more or free squat more?

That depends on the lifter as probably 90% don't count box squats as a regular part of their training so direct comparisons are difficult, but I would say from experience with my clients over the years you should be capable of box squatting more as you're hopefully using all the major squatting muscles, not your quads as prime mover.

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Lowfat Junior member

Lowfat

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can anyone provide a link to a good video for squat technique for for BODYBUILDING?...

all the vid's i have seen focus on power-lifting technique?

Not a direct vid link, but an excellent read for those serious about understanding squats in all forms. Apologies if it seems a bit detailed - however this should be bread and butter to any PT so hold up a good trainer at your gym and question them about it :nod:

http://www.exrx.net/Kinesiology/Squats.html

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M.T Senior member

M.T

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Big Dan just posted this article on his Kiwistrength page, originally from T Nation. Wish I had read it a year ago! It sums it up nicely. Definately going to incorporate them into my training in the off season.

http://www.kiwistrength.co.nz/services.php?sid=edit4e64421e9a2b9

Good read :nod: Box Squats are boss had no idea how effective they were until I did them for weeks on end (westside) and took me from a failed 125 squat to 150

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