inform me of the box squat

[DeXyrus]

currently i do regular squats, parrelell, 3-8 reps, 3-5 sets.

i was under the impression that box squats were simply to help you feel where parralell was, and were mostly just for beginners to get to know how low to go.

but there is more to box squats than that, isnt there?

aware me plz

[Flex_Kavana]

coming off of "your box" is good for explosiveness at the bottom of the squat... I train box squats every now and then, i use a milk crate.

hope this helps.

[TKD]

Just remember, with box squats, all the power shoulder come from the hips, not quads.

[Lencho]

Just remember, with box squats, all the power shoulder come from the hips, not quads.

And from the hams and glutes.

[TKD]

And from the hams and glutes.

Indeed! Thankyou Lencho

[x2thez53913]

i am actualy writing a article on sports preformance right now and box sqauts are a main focus of mine.
they allow someone to generate more lbs*ft/second(power), they increase concentric strength(all out muscle contractions) and from that slight pause on the box they increase startingstrength(ability to "turn on" more fibers at once)
for the general bodybuilding im not sure if box is what they doctor prescribed, for any athlete its exactly what he prescribed.

[x2thez53913]

And from the hams and glutes.

wouldnt matter, in sqauts the lower 25% of the movement targest more glute and hammies because of the extension and hyperextension of the leg.
only the top portion targets the qauds because it has more extension of the lower leg.

[Lencho]

wouldnt matter, in sqauts the lower 25% of the movement targest more glute and hammies because of the extension and hyperextension of the leg.
only the top portion targets the qauds because it has more extension of the lower leg.

Way to go.

[jdmalm123]

here's a prior thread getting into some details...

http://forum.bodybuilding.com/showth...ght=box+squats

[thor93]

are box squats alot easier on the knees than regular barbell squats...?

i only do pistols when it comes to squats...i'm just wondering if box squats are alot easier on the knees than standard style barbell squats.

[Al Swearengen]

are box squats alot easier on the knees than regular barbell squats...?

i only do pistols when it comes to squats...i'm just wondering if box squats are alot easier on the knees than standard style barbell squats.

not really no. i figure you have been over this but pay real close attention to where the weight is when you drive the bar up, i bet it is in the center and some times in the front of your foot and or your knee pulls in on one side or both. keep the weight on the heels at all times and try to stay away from allowing your knees to pull inward.

[RU4A69]

i was under the impression that box squats were simply to help you feel where parralell was, and were mostly just for beginners to get to know how low to go.

That's ridiculous. Box squats are much safer, ensure proper form, preserve the joints, and have better carryover to deadlifts. Just sayin'. EVERYONE should use the box.

I don't know where Al is coming from, they are MUCH MUCH easier on the knees.

[jaberocs]

That's ridiculous. Box squats are much safer, ensure proper form, preserve the joints, and have better carryover to deadlifts. Just sayin'. EVERYONE should use the box.

I don't know where Al is coming from, they are MUCH MUCH easier on the knees.

agreed. Sitting back on the box to where your shins are perpindicular or passed it takes the pressure off your knees. also, sitting back is what engages your glutes and hams.

[DeXyrus]

thx you guys,

you are saying then that you should rest on the box? just for a really short time, but actually relax, and then do the lift? as if the lift started on the box?

thats interesting, and it answers my question about what the difference is.

should i do box and regular the same day, or alternate each week?

[chazzy1864]

That's ridiculous. Box squats are much safer, ensure proper form, preserve the joints, and have better carryover to deadlifts. Just sayin'. EVERYONE should use the box.

I don't know where Al is coming from, they are MUCH MUCH easier on the knees.

On the other side, box squats can be far more dangerous, as it places a huge load on your spine, if you do not gently sit down on the box. If you just plop down, that is alot of weight on your spine, and has caused people problems.

When things are hard on the knees is if you stop at a 90 degree angle, then it places large amounts of pressure on your joint.

Just dropping lower engages the glutes/hams. Higher in the lift is primarily quads. Lower is primarily glutes/hams. Imagine the bench press, lower half is primarily chest, upper half is more triceps.

[RU4A69]

On the other side, box squats can be far more dangerous, as it places a huge load on your spine, if you do not gently sit down on the box.

you're conflating the danger of box squatting.

The load is transferred to the box-not the spine. The actual weight is on your back wither or no you use the box. As for the "plop," that will not happen: since you know you're sitting to a box you will naturally control the eccentric portion - its like breathing.

When things are hard on the knees is if you stop at a 90 degree angle, then it places large amounts of pressure on your joint.

I think this is the opinion of a younger person with good knees.

I wouldn't have a single soul steered away from the box squat out of fear. I did free-squats for years w/ consistently low depth and I paid a price. Switched to box squats and my knees are golden.

[RU4A69]

thx you guys,

you are saying then that you should rest on the box? just for a really short time, but actually relax, and then do the lift? as if the lift started on the box?

thats interesting, and it answers my question about what the difference is.

should i do box and regular the same day, or alternate each week?

You pause briefly, breaking the eccentric/concentric chain and completely eliminating momentum. The box squat is made out to be very technically difficult, but I would classify it among the "Idiot Proof Lifts" - such as Trap Deads and Pendlay Rows. These all tend to FORCE proper form as much as possible.

Here is a good article: http://www.t-nation.com/free_online_...om_head_to_toe

a quote from the article: Every member of Westside Barbell performs box squats year around with the only regular "free squat" being done in competition



Also: Don't be afraid to do FRONT box squats for quads

[chazzy1864]

you're conflating the danger of box squatting.

The load is transferred to the box-not the spine. The actual weight is on your back wither or no you use the box. As for the "plop," that will not happen: since you know you're sitting to a box you will naturally control the eccentric portion - its like breathing.

I'm not saying most don't try to control it, but there are those who will sit down far too quick, which can cause them problems, when they come to a sudden stop.

I think this is the opinion of a younger person with good knees.

Or the opinion of most famous trainers and doctors who have studied squats, which showed that stopping at a 90 degree angle (just above parallel generally) is when you cause the most stress to your joints.


For the record, I'm not saying to avoid the box squat. You just blacklisted the squat, because you developed problems with it, and are advocating that people should forgo it for the box squat. I didn't agree.

[TKD]

thx you guys,

you are saying then that you should rest on the box? just for a really short time, but actually relax, and then do the lift? as if the lift started on the box?

thats interesting, and it answers my question about what the difference is.

should i do box and regular the same day, or alternate each week?

Don't relax the spine while you're on the box though, maintain that tight curve.

Yeah sure, why not do regular back squats on the same day. All depends what the main exercise is at the end of the day. You could always alternate the order of the two every 2 weeks for example. Again, perpends what you goals are.

[DeXyrus]

k guys i tried the box squat by putting into my lifts:

i had a high rep low weight day. 170 x 10 x 3



170 x 10
170 x 10 (box)
170 x 10


i used a chair to do the box squats, it put me just about parrelell (thats what i want right?)

i liked the new feeling, there definatly was a difference from the regular squats.

[TKD]

Parallel is a good place to start. Once you get the form down, you can take it lower now and again.

[bench_press_man]

do you guys think I should keep box squats and regular squats on seperate days, or keep them on the same day? So 1 warm up set regular, 3 sets on the box, 3 regular ? or just do 4 sets with the box on a day and 4 sets regular on another day.

[isaku900]

k guys i tried the box squat by putting into my lifts:

i had a high rep low weight day. 170 x 10 x 3



170 x 10
170 x 10 (box)
170 x 10


i used a chair to do the box squats, it put me just about parrelell (thats what i want right?)

i liked the new feeling, there definatly was a difference from the regular squats.

a chair would most likely be above parallel.

[RU4A69]

a chair would most likely be above parallel.

Yep. WAY above parallel.

what you can do is stack 45lb plates. 8 plates = 11inches which is just about perfect or maybe a tad low. I use 14 inch "box", which is actually just a very sturdy 3 legged stool.