Box squats

[tomsammce]

what are the benfits of these as i see there are alot of guys doing them in the journals.

[bob26]

lol, still hooked ay man! :wink:

i use a box which is basically bang on parallel for me depth wise.

the reason i use it is so that when i go and chuck more weight on i know i am still going exactly the same depth.

See so many people go up in weight & decrease their depth.

Don't want to be one of those guys

[mike27]

i may give these a go too.... ive never done box squats

do u 'touch and go'?

[teamfatboy]

No, it's not just a touch and go - you should be able to unload your legs comprehensively, then re-set and rise.

I think there's a lot more benefit than just using a box as a height gauge...

The height will be determined by a bunch of factors - training objectives, flexibility, relative strengths of glutes/quads/hamstrings

[Monarchking]

I was reading this a couple weeks back, not sure if you have read it but here is a quick artical

[vracula]

I am doing box squats as well,mixed in with jump squats,much like joe de francos advice on improving vertical,I wanna fly!

I can see this as being useful for normal squatters as well to explode out of the hole.coz the lord know when your stuck in the hole on your max squat you wish you could just launch like a nuke.

[andy s]

I was reading this a couple weeks back, not sure if you have read it but here is a quick artical

Thanks for that. What do they mean when they say "sit back not down" on the box?

Andy.

[tomsammce]

look at the images, sit ur arse back... if u sit directly down so ur back is vertically straight like sitting in a chair the barbell will be extremly hard to balance and u will end up falling backwards mate... thats how i took it anyway.

[startinfromscratch]

2 types of box squat.

1 - using the box as a depth guide, but not actually changing your form. this is not an acual box squat.

2 - a true box squat is when you actually 'sit back' onto the box, and usually means you use a small rocking motion to initiate the drive back up. in the sitting position, your shins should be straight up and down, or even further back! this is where alot of peeps go wrong.

check out elitefts for the real deal on box squats

[tinytraps]

Good for teaching squat form. Teaches you to break at the hips first instead of the knees.

If you want to do box squats to transfer to your squats make sure that you squat to the box like you normally squat. Your shins will never be perfectly perpindicular in a raw squat so your box squat form should reflect that.

for pchain strengthening getting your shins past perpendicular is key. Although Ive seen someone trying to squat like this in the warm up room in a comp and he fell straight on his ass. Dont be that guy.

[bar-belle]

Good for teaching squat form. Teaches you to break at the hips first instead of the knees.

Totally agree TT... that's what we do with all newbies at CBC...box squat to high box to get the form right then once that is mastered to low box then no box.

Sometimes we also do box squats with bands/chains :nod:

[Dr Squat]

I agree with the comments here Tom. I love box squats. They have helped my power squat and deadlift.

I prefer box squats to ordinary squats for newcomers for several reasons. One of these is the consistent technique.

Here is an article that I wrote a while back that may or may not be of interest.

http://biggerstrongersmarter.wordpress.com/2010/11/07/the-box-squat/

[tomsammce]

thanks doc! good article

[andy s]

:ditto: Going to try these this afternoon. Thanks.

[Rookie]

Yeah bro huge transfer to power squats and deadlifts. Also very good for strengthening the p.chain. We just focused solely on box squats for 8-12 weeks with no power squats up until two weeks before comp and technique wasn`t bad, weight went up significantly too. My PB Box squat was identical to my deadlift on comp day, you`ll find its a huge benefit once you get the hang of it :nod:

[Dr Squat]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

[musclenz]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

[nate225]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

LOL - MuscleNZ you may have to go join the crew of Gymrat 3 the movie, I hear there will be hot chicks on set! :grin:

Doc's got it covered here, I agree box squats should be a mainstay for any good strength programme. Pause to break that stretch reflex down, but dont get too casual (like my bad habit of lifting my feet of the ground when I'm on the box! :pfft: ), keep it tight!!

Great for increasing the DL as well.

Nate

[Dr Squat]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

That's sad but true MNZ!!! :oops:

When I finally make it big I am going to abandon Eastside and open up a wanker filled studio in central Christchurch. Can't wait.

[tomsammce]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

That's sad but true MNZ!!! :oops:

When I finally make it big I am going to abandon Eastside and open up a wanker filled studio in central Christchurch. Can't wait.

Phedder can be manager... lol

[tomsammce]

Another way to mix box squats up is by using specialty bars. We like to cycle with the giant cambered bar and the safety squat bar. Again these bars are not that common but every good gym should have them. They are a lot less expensive than treadmills and spin bikes!!!

http://www.getstrength.com/Specialty-Bars/View-all-products.html

Here's a post I did on specialty bars.

http://biggerstrongersmarter.wordpress.com/2010/12/27/specialty-bars/

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

That's sad but true MNZ!!! :oops:

When I finally make it big I am going to abandon Eastside and open up a wanker filled studio in central Christchurch. Can't wait.

Phedder can be manager... lol

[Phedder]

But they encourage too much riff raff into the gym & you dont see many hot chicks using them :pfft: \:D/

That's sad but true MNZ!!! :oops:

When I finally make it big I am going to abandon Eastside and open up a wanker filled studio in central Christchurch. Can't wait.

Phedder can be manager... lol

Think I'll pass. But thanks for considering me :-s

[tomsammce]

That's sad but true MNZ!!! :oops:

When I finally make it big I am going to abandon Eastside and open up a wanker filled studio in central Christchurch. Can't wait.

Phedder can be manager... lol

Think I'll pass. But thanks for considering me :-s

what if it had a library out back next to the shitter?

[tinytraps]

Phedder can be manager... lol

Think I'll pass. But thanks for considering me :-s

what if it had a library out back next to the shitter?

Be better if there was a pharmacy