ratio of box squat to squat

[blackthursday]

I've never box squatted before, but I was curious what the ratio between the two is, i.e: most people keep their deadlift 20-30% heavier than their squat, and their squat 50% heavier than their bench, etc. etc. I'm just wondering, because I've seen some skinny mother****ers box squatting 285+ with from what I can tell is pretty good form. I just matched my old squat PR today, only to have some guy come box squat the same weight next to me, for an insane number of sets (I finished squats, presses, and chins and he was still box squatting)

[SoaringSwine]

I've never box squatted before, but I was curious what the ratio between the two is, i.e: most people keep their deadlift 20-30% heavier than their squat, and their squat 50% heavier than their bench, etc. etc. I'm just wondering, because I've seen some skinny mother****ers box squatting 285+ with from what I can tell is pretty good form. I just matched my old squat PR today, only to have some guy come box squat the same weight next to me, for an insane number of sets (I finished squats, presses, and chins and he was still box squatting)

Depends dramatically on the box height.

[Lencho]

For me, my box squat is about 85-90% of my regular squat.

[blackthursday]

Depends dramatically on the box height.

both guys I've seen used the rolling benches, so somewhere in the range of 2-3 feet. they weren't breaking parallel, it would have been a half squat had there been no box there

For me, my box squat is about 85-90% of my regular squat.

interesting

[Lencho]

interesting

How so?

[blackthursday]

How so?

because that would mean the guy box squatting 285 would have a regular squat of 315 or so, which just by looking at him seems almost impossible.. but maybe he did and I'll just never know haha

[Lencho]

because that would mean the guy box squatting 285 would have a regular squat of 315 or so, which just by looking at him seems almost impossible.. but maybe he did and I'll just never know haha

If he was squatting to a bench, then his regular squat would probably be less than 285. A bench doesn't really get most people anywhere in the neighborhood of parallel.

[blackthursday]

If he was squatting to a bench, then his regular squat would probably be less than 285. A bench doesn't really get most people anywhere in the neighborhood of parallel.

alright, that's kind of what i figured. thanks man

[lostdaytomorrow]

ATG or go home.

[Lencho]

ATG or go home.

lol

[DtotheJtotheH]

In high school we did box squats to a box @ parallel level, with a full unload, and then try to "explode" up...

my box squat was higher than my regular squat by a decent amount. max of probably 50 lbs more...i feel like the major difference was the unload, because my normal squats are only a little below parallel...

[mjw8204]

ATG or go home.

What perfect timing. I was just thinking of how this thread needed someone really hardcore to put everyone in their place.

[Lifter4Life59]

agreed with ATG or go home

not a fan of box squats, dont waste your time with them. Plenty of people usually dont go parallel during them and I think thats why people like them. If you want to get strong and build your legs get in the squat rack and get low.

[hatchi]

agreed with ATG or go home

not a fan of box squats, dont waste your time with them. Plenty of people usually dont go parallel during them and I think thats why people like them. If you want to get strong and build your legs get in the squat rack and get low.

People don't box squat to put up artificially big numbers, box squatting is merely a different training tool than atg squats. Squatting from a bottom position using "dead" weight is beneficial the same way deadlifting with "dead" weight is.

[blackthursday]

What perfect timing. I was just thinking of how this thread needed someone really hardcore to put everyone in their place.

hahahah i wasn't going to post but the more times i read this the more it made me lol

[Al Swearengen]

ATG or go home.

agreed with ATG or go home

not a fan of box squats, dont waste your time with them. Plenty of people usually dont go parallel during them and I think thats why people like them. If you want to get strong and build your legs get in the squat rack and get low.

i like to squat over my sump pit so my balls touch the ground 1 foot below ground level and laugh at atg light weights.

[toad1]

when i started box squating my box squats where 60kgs down on my 'normal squat' but 4weeks and alot of squating later my box squats are now almost the same as my 'normal' squats, i think the 60kg difference just shows how much i had been 'cheating' when squating.


roughly it was a 30% difference.


also my box squat is 10kg plus 4reps more than my deadlift although my bench is pretty close to being 50% of my squat on a serious note i used to worry about all these kinda % between lifts just as a sorta rough guide don't bother with them if your starting box squating start at around half of what you normally rep then just keep upping the weight till you can't lift anymore(when you hit a strenght barrier not an energy one).

[J.L.C.]

I think a lot of people misunderstand box squats

[SoaringSwine]

I squat around the 350-370 range. And I've got 3 x 308 off a 12" box (well below parallel for me). Ages ago when I was learning to box squat (off an above parallel box, maybe 17"), I was doing more than my squat max.

[Lencho]

agreed with ATG or go home

not a fan of box squats, don't waste your time with them.

This. vv

People don't box squat to put up artificially big numbers, box squatting is merely a different training tool than atg squats. Squatting from a bottom position using "dead" weight is beneficial the same way deadlifting with "dead" weight is.

Exactly. Box squats are a staple for the strongest squatters in the world. For me, the main benefit was learning how to fire my hams and glutes at the bottom position. If you learn how to do them correctly, your regular squat numbers will take off. Like most things, it comes down to what your goals are. To call them a waste of time is just ignorant.

i like to squat over my sump pit so my balls touch the ground 1 foot below ground level and laugh at atg light weights.

ROLF!

I think a lot of people misunderstand box squats

It's funny how some think that box squats are easier because you get to "rest" in the middle of the rep.

[BluntD]

agreed with ATG or go home

not a fan of box squats, dont waste your time with them. Plenty of people usually dont go parallel during them and I think thats why people like them. If you want to get strong and build your legs get in the squat rack and get low.

Another brilliant post.

[mAssholio]

I think a lot of people misunderstand box squats

I think your mom misunderstands box squats.

[lostdaytomorrow]

Of course box squats have their place in some training programs, have fun with them. For me and my house, ATG all day every day.

[Lencho]

ATG all day every day.

ur gonna overtrain