Straps, box squats, and glute activation. [VID]

[Sebastianc2012]

Couple quick questions.




How is the best way to get used to using wraps? I can do 260 without wraps, but with, I get 250, because im thinking on the wraps too much, and loosing tightness and not focusing on form. Also may be because im having to wrap them myself, I know how to wrap, just never used them myself, but I think its taking me to long to self wrap and loosing circ or something.




Box squats.

Tried them first time tonight.
I have really ****ty posterior chain strength, have extreme apt and really suffer from glute-nemia. on box squats I think im doing them wrong, I kind of rock forward a bit, and before I leave the.box my shins go forward, and are no longer perpendicularbto the floor. Is this bad and.does it mean im basically getting into a position to use my quads instead of.my glutes and hammies? Also spinal erectors get really sore from box squats.

If knees going forward, and rocking slightly are signs of incorrect form, then idk what to do, I cant even do that with a bw box squat or just a bar. And this isnt even parellel, maybe an.inch or so above.

I took a video to maybe get some critiques and cues on how to do them properly.




Inb4 broke neck
Inb4 strong red shirt, shoes, power rack, legpress, straps, hoodie, bench, ghr.
Inb4 strong red everything.
inb4 why using belt(trying to learn how to push out my stomach during squats without having to think so much about it.

[Sebastianc2012]

Bump

[ironwill2008]

IN b4, edit the vid so it's oriented correctly.

[Xuaxace]

there are a few ways to do a "box" squat.

The Powerlifting box is what most people teach as the "benchmark", and that is obiously wide stance (wider than yours at least), knees behind heels etc.

I think your stance is too narrow and you just do not sit back far enough, you rock back and the shift the emphasis on the quads, as you know already. If you really want to target the posterior chain then you have to be able to pop from the box without popping the knees forward (using the glutes/hamstrings and chest up first).... obiously watch so you think you can squat

[Sebastianc2012]

Sorry, was taken on a phone, not quite sure how to go about doing that.

[Sebastianc2012]

there are a few ways to do a "box" squat.

The Powerlifting box is what most people teach as the "benchmark", and that is obiously wide stance (wider than yours at least), knees behind heels etc.

I think your stance is too narrow and you just do not sit back far enough, you rock back and the shift the emphasis on the quads, as you know already. If you really want to target the posterior chain then you have to be able to pop from the box without popping the knees forward (using the glutes/hamstrings and chest up first).... obiously watch so you think you can squat

Yeah I was watching it last night actually.


even on lunges my quads will take over unless im careful and make.sure not.to push off with back foot.



So basically when im leaving the box, my knees need to stay behind the heels til after I get up?


Ill try going a little wider, not sure if.i can go more than a few more inches due to.the power rack.

[Xuaxace]

Yeah I was watching it last night actually.


even on lunges my quads will take over unless im careful and make.sure not.to push off with back foot.


So basically when im leaving the box, my knees need to stay behind the heels til after I get up?


Ill try going a little wider, not sure if.i can go more than a few more inches due to.the power rack.

for a PL box squat, yes the knees have to be behind or where the hells are. If you are doing the movement specially to put focus on the PC


this would be how it is done in a realistic world.







rememer this is an accesory movement and not to be considered a main squat movement unless you are a geared powerlifter

[Sebastianc2012]

for a PL box squat, yes the knees have to be behind or where the hells are. If you are doing the movement specially to put focus on the PC


this would be how it is done in a realistic world.







rememer this is an accesory movement and not to be considered a main squat movement unless you are a geared powerlifter

Plan to actually be a pl if I ever get my form down.


One more quesyion, does the bar staybover the midpoint of the feet as normal or in this case no?

[Xuaxace]

Plan to actually be a pl if I ever get my form down.


One more quesyion, does the bar staybover the midpoint of the feet as normal or in this case no?

not through the whole motion (usually when you sit back and rock back a bit) thanks to the box, but to lunch up, it eventually gets back in line.

[Sebastianc2012]

not through the whole motion (usually when you sit back and rock back a bit) thanks to the box, but to lunch up, it eventually gets back in line.

Makes sense, think.thats how I was doing it.



Also I was just trying.it.out wi th a much wider stance, going to an inch below parellel, and I cant get up without rocking and letting my chest fall to gain momenrum, even with really wide feet. And this is.just bodyweight.



Should I try to maybe go 1-2 inches above parellel and.adjust it over a few.weeks?