Box squats

[Sirtitan]

I started doing them a few weeks ago and I am still not sure what the correct form is. I have been working at 30-35% of my max squat to perfect them. A few specific questions about form?

1. When you come off the box, there should be no forward knee movement?

2. When I watch videos of people doing them, some sit back erect and come right back up almost erect , while others sit back erect on the box and then get into their standard squat arch position before exploding up?

3. When you are exploding from the bottom, is pressing with the butt off the box ok? It seems alot harder to not do this and just be pressing with pure hammies and heels.

I'd appreciate links to some youtube videos with correct form? IMO I think alot of the videos of box squats on youtube show poor form.

[PanzeR-]

Thats such a good question that i will patiently await the answer with you

[The_cannibal]

First, there are 2 ways to use box squats:
- one involves sitting back on the box, pause, then explode off the box; this break the eccentric-concentric chain (stretch reflex) which increases power out of the hole.
- the other is just touch n' go... you simply use the box as a depth indicator.

Both are correct and have their uses.

Now with the questions:

1. When you come off the box, there should be no forward knee movement?

The action of sitting back should tend to minimize the forward motion of knees, whether there is a box or not. You must not plop down on the box, you should be able to stop 1/4" above the box if you wanted to. This is much harder (than plopping), but it will teach you to keep your hip extensors very tight until the "end" of the movement. Just as you touch the box, you "let go" the tension in your hip extensors. When you'll come off the box, this could/should result in almost no forward knee movement, although it is not a requirement.

2. When I watch videos of people doing them, some sit back erect and come right back up almost erect , while others sit back erect on the box and then get into their standard squat arch position before exploding up?

I would say it is a question of preference, but I would find it easier to relax the hip extensors if I lose my forward lean when sitting on the box. You should avoid rocking on the box, though.

3. When you are exploding from the bottom, is pressing with the butt off the box ok? It seems alot harder to not do this and just be pressing with pure hammies and heels.
I'm not sure I understand the question. How would you press with your butt? Please elaborate.

[the_pupil]

You should never lose the "squat arch" in your back at anytime while you have the bar on your back. Squat down pushing knees out and ass back. As your sit on the box you will kind of lean back, while keeping your arch and maintaining control. Then when you go to stand everything should kind of go in reverse of your decent. Lean forward head up, flex the ass and push the hips through until your standing.

[Sirtitan]

In reference to clarification on my 3rd point, it's like what pupil mentioned by "flex the ass". My ass is a bit ghetto so flexing it on the box gives me a bit of an extra push. I wasn't sure if this was defeating the purpose of the exercise.

[byronsru24]

From the old Westside seminar:

http://www.youtube.com/watch?v=Ue_GrU4mhqc

http://www.youtube.com/watch?v=t156u...eature=related

A clip from westside:

http://www.youtube.com/watch?v=7j8Q-...eature=related

[PanzeR-]

I know WestSide is a powerlifting oriented gym/training routine, but is it ok to do box squats with a normal stance? (slightly larger than shoulder width)

[UHCougar05]

Originally Posted by PanzeR-

I know WestSide is a powerlifting oriented gym/training routine, but is it ok to do box squats with a normal stance? (slightly larger than shoulder width)

Yes, that's how I do mine.

[notsostrong]

Originally Posted by PanzeR-

I know WestSide is a powerlifting oriented gym/training routine, but is it ok to do box squats with a normal stance? (slightly larger than shoulder width)

no, never. your spine will kerplode and your insides will turn to mush. . .

[PanzeR-]

Originally Posted by UHCougar05

Yes, that's how I do mine.

Thanks

Originally Posted by notsostrong

no, never. your spine will kerplode and your insides will turn to mush. . .

Well, i actually had to stay away from the gym for nearly half a year due to a hip flexor injury doing them.... Even tho i thought i was doing everything fine

[cjdelaney]

Originally Posted by PanzeR-

I know WestSide is a powerlifting oriented gym/training routine, but is it ok to do box squats with a normal stance? (slightly larger than shoulder width)

powelifting and wide stance squatting are not synonymous.

[byronsru24]

Originally Posted by cjdelaney

powelifting and wide stance squatting are not synonymous.

x2 lots of European lifters don't squat w/ a wide stance and do just fine

[stu022488]

really good question that westide video has me feeling very inferior right about now.

I have a question also at what height should you set the box I set mine to what i beleive is the correct depth for the squat to count in a meet. The height of the box makes my legs parrelell with the floor and my knees at a 90degree angle with my top quad going right below my hip flexor (i beleive thats what its called) would this be the correct depth for a lift to count in a meet?

[danjenkins]

what is a proper height for a box i have been using a box that is 16 inches high.

[byronsru24]

Originally Posted by stu022488

really good question that westide video has me feeling very inferior right about now.

I have a question also at what height should you set the box I set mine to what i beleive is the correct depth for the squat to count in a meet. The height of the box makes my legs parrelell with the floor and my knees at a 90degree angle with my top quad going right below my hip flexor (i beleive thats what its called) would this be the correct depth for a lift to count in a meet?

Take a video from the side and post it up here. Depth requirements vary depending on what federation you are looking to compete in

[byronsru24]

Originally Posted by danjenkins

what is a proper height for a box i have been using a box that is 16 inches high.

That varies depending on your stance, your limb length, and what your looking to get out of the exercise.

Same as above, post a video from the side.

[stu022488]

ohh id love to get a video up and been saving slowly for one but i need to buy some lifting chains (someone stole/maybe took them back from the gym) before i buy the camera too little money right now to fork money out.

Ive tried to use the cellphone camera and upload it but you can barely make anything out. since ive joined ive wanted to post vids of my push press, deadlifts, and squat just to have a form check. Someday soon was the summer job comes around ill be able to afford one

[UHCougar05]

I'm 5'6" and my box height is around 12-14" depending on the day.

[byronsru24]

Originally Posted by stu022488

ohh id love to get a video up and been saving slowly for one but i need to buy some lifting chains (someone stole/maybe took them back from the gym) before i buy the camera too little money right now to fork money out.

Ive tried to use the cellphone camera and upload it but you can barely make anything out. since ive joined ive wanted to post vids of my push press, deadlifts, and squat just to have a form check. Someday soon was the summer job comes around ill be able to afford one

A camera will help your training far more then a pair of chain. You can pick up a camera CHEAP that will do the job on ebay for like $50.

No excuses

[babyslayer]

to train your posterior chain the westside style is best for box squats

to train your actual squat I think the best would just be to squat to a box thats right bellow parallel and pause. If you squat more off the box than free weight chances are you wont have the best carry over.

its all in what you want to train, but if you change your form a ton when switching from normal squats to a box you shouldnt expect to keep your origional squat form/strength IMO

[Sirtitan]

What is the typical deviation of a box squat 3rep/max versus squat 3rep/max? Right now my box squat is at 190lbs+67lbs chains vs. squat of 250lbs+67lbs chains.

[the_pupil]

that sounds about normal.