Opinions/advice on my Box Squat

[weakshit]

First time box squatting, have kept the shoes and stance the same to my regular stance as I'm really looking for a "form carryover" as well as a strength one.

This was a max effort attempt.

VDDE0_KuVTA

[skiboy1955]

Probably a little too heavy for the first time, knees buckled under you some and a lot of leaning over.
You started down fine, but once you sit you want to try to use more glutes and hams and this will keep you in a more upright position. You leaned forward to get up out of the box.
Perhaps more core training too will help.

Try lighter and work your way up in weeks.

[weakshit]

Probably a little too heavy for the first time, knees buckled under you some and a lot of leaning over.
You started down fine, but once you sit you want to try to use more glutes and hams and this will keep you in a more upright position. You leaned forward to get up out of the box.
Perhaps more core training too will help.

Try lighter and work your way up in weeks.

thnx for reply, I did find that I raised my ass up before my head resulting in a lot of forward lean. I tried correcting this my focusing on "head up" but it seems I havn't got the glute/ham strength yet, more posterior work maybe?

[skiboy1955]

thnx for reply, I did find that I raised my ass up before my head resulting in a lot of forward lean. I tried correcting this my focusing on "head up" but it seems I havn't got the glute/ham strength yet, more posterior work maybe?

Well just going lighter and keeping form will help and make you use the glutes and hams and hence more strength in those areas. Like I also said more core training will help in stopping the leaning forward too.
Like Westside training says work the weak areas and then the lift will get stronger.

[byronsru24]

A few suggestions;

1) Move that box in closer. You shouldn't have to walk that far out to get to it, all your doing is wasting energy

2) keep that back locked in. You were loose and all over the place

3) Force those knees OUT

4) For someone just starting out, I'm not a big fan of pure ME work. Drop the weights down to something you can hit for 3-5 reps, and work on that technique first. Strength will come, but if your technique isn't there, you won't last long in this sport.

5) Teach your buddy how to spot...seriously. If you had dumped forward on that, you'd be eating concrete before he could get to you. Especially if your walking it out that far from the hooks. Better to be safe then sorry