Box Squats vs Partial Squats

[Blizzard589]

Box squats with a box that's right around parallel help with getting the right depth every time and sitting back and all that but partial squats off the pins (about 1/3 ROM) help with getting the body used to the heavier weights. Both train power out of a dead stop.

I haven't even done regular back squats in a while. I do these two and ATG front squats and that's all the squat training I do. I want to bring back squats back in and take out either box squats or partial squats.

What do you guys think?

Oh and another question. I was box squatting onto a box about a half inch above parallel. How should that compare to my PL squat? I want to know what weight range to shoot for when I try to max out next time.

[TrettinR]

Box squats with a box that's right around parallel help with getting the right depth every time and sitting back and all that but partial squats off the pins (about 1/3 ROM) help with getting the body used to the heavier weights. Both train power out of a dead stop.

I haven't even done regular back squats in a while. I do these two and ATG front squats and that's all the squat training I do. I want to bring back squats back in and take out either box squats or partial squats.

What do you guys think?

You lift raw I assume?

[Musclekid92]

Your doing your own program I assume?

I'd ditch the partial squats as a main movement and work on your regular competition squat. I'm not sure where your weak points are but I'd work on a box that was below parallel if I were you.

[TrettinR]

I've said it before and I'll say it again, the box squat is overrated for the beginner/novice raw squatter. Heck, many advanced raw squatters never use a box and never need to.

[Korr]

I think people try to make squat training overly complicated. If you want to improve your squat, then....................just squat.

[jmt92]

just squat.If you are at a relatively experienced level then learn to properly box squat to a below parallel box and watch your squat shoot up.I have only seen a hand full of lifters do squats to a high pin setting as an ME movement, and they were all 20 year+ veterans of the sport whose sticking point was literally 2 inchwes from full lockout.

But I agree regardless of the use of boxes and partial movements, bands or chains or whatever, the best way to get your squat up IMO is to squat more.

[Blizzard589]

K so squat more. Lol yeah that's why I'm bringing them back in as a main movement. But I'm gonna have to try box squats below parallel.

And to answer some questions, yes I lift raw. My last tested max was 385 lbs a couple months ago. The half inch above parallel box squat I did 455 and that was yesterday.

And yes I have my own program for now until I get comfortable with all these compound movements vs all the BBing iso movements I used to do.

Thanks for the input guys. Reps (even though they're miniscule)

[LegosInMyEgos]

just squat.If you are at a relatively experienced level then learn to properly box squat to a below parallel box and watch your squat shoot up.I have only seen a hand full of lifters do squats to a high pin setting as an ME movement, and they were all 20 year+ veterans of the sport whose sticking point was literally 2 inchwes from full lockout.

But I agree regardless of the use of boxes and partial movements, bands or chains or whatever, the best way to get your squat up IMO is to squat more.

How can your sticking point be 2 inches from lockout? Once you get that high up wouldn't your momentum alone be enough to lock it out?

When I squat if I get the weight up more then 4 inches I always get it.

[Blizzard589]

Advanced PLers most likely have trained their bottom position extensively so that it became stronger than the lockout portion. It's the same on deads and bench as well.

[Blitzk]

Ditch the box squats like Trettin said. If you want to squat more/better then squat.

[Blizzard589]

Thanks. It just sucks doing regular back squats that often. I prefer to have some more variation. Plus squat partials with 100+ lbs more than my max back squat makes me feel unstoppable. But I'll definitely start sticking with normal squats.

No one has answered this question yet:

"I was box squatting onto a box about a half inch above parallel. How should that compare to my PL squat?"

[Mega_Man]

No one has answered this question yet:

"I was box squatting onto a box about a half inch above parallel. How should that compare to my PL squat?"

You should be able to box squat more than your regular squat if you are using a box that is above parallel (assuming that you are doing regular squats at or below parallel). There is no specific percentage or formula in terms of box squat vs. regular squat if that is what you are seeking. Everyone is different and only you can find out how your box squat translates into your regular squat.

[TrettinR]

K so squat more. Lol yeah that's why I'm bringing them back in as a main movement. But I'm gonna have to try box squats below parallel.

And to answer some questions, yes I lift raw. My last tested max was 385 lbs a couple months ago. The half inch above parallel box squat I did 455 and that was yesterday.

And yes I have my own program for now until I get comfortable with all these compound movements vs all the BBing iso movements I used to do.

Thanks. It just sucks doing regular back squats that often. I prefer to have some more variation. Plus squat partials with 100+ lbs more than my max back squat makes me feel unstoppable. But I'll definitely start sticking with normal squats.

So you only squat 385, aren't yet comfortable with free squatting... yet you want to add variation? I never used a box until I had already squatted 500lbs, stalled, got rid of the box and my squat has shot upto 585lbs for my PR.

You obviously can do whatever you want. But I strongly suggest just free squatting. A box squat and a free squat are different movements. I suggest you perfect your free squat before trying to move onto a box.

[Blizzard589]

So you only squat 385, aren't yet comfortable with free squatting... yet you want to add variation? I never used a box until I had already squatted 500lbs, stalled, got rid of the box and my squat has shot upto 585lbs for my PR.

You obviously can do whatever you want. But I strongly suggest just free squatting. A box squat and a free squat are different movements. I suggest you perfect your free squat before trying to move onto a box.

Alright man you got your point across, box squats didn't help you. You want me to free squat only and do nothing else. And just wait until I try maxing again, I'll prove that number wrong I'm sure.

And I didn't mean squats, deads, and bench for the compounds I'm uncomfortable with. I meant all the assistance movements that I've seen people doing for them like floor presses, board presses, box squats (which you obviously dislike), SLDLs, rack pulls, etc. I'll have vids up eventually to get critiqued on my form but I think my form is decent enough.

I've read that heavy good mornings are a good exercise to help improve squats and deadlifts also. Has anyone had any success by incorporating these?

[TrettinR]

Alright man you got your point across, box squats didn't help you. You want me to free squat only and do nothing else. And just wait until I try maxing again, I'll prove that number wrong I'm sure.

And I didn't mean squats, deads, and bench for the compounds I'm uncomfortable with. I meant all the assistance movements that I've seen people doing for them like floor presses, board presses, box squats (which you obviously dislike), SLDLs, rack pulls, etc. I'll have vids up eventually to get critiqued on my form but I think my form is decent enough.

I've read that heavy good mornings are a good exercise to help improve squats and deadlifts also. Has anyone had any success by incorporating these?

I don't dislike box squats, I dislike them for the beginner/novice raw squatter. I do box squats on rare occasions for a deload week but never use them otherwise. I think they would be good as an accessory as well.

And I am not trying to disrespect you, but your numbers are not high by any means. You would get great benefit from practicing the movement every time you squat. And a box squat is not the same as a free squat, especially a high box squat.

Most of the posters here I know do good mornings as an accessory and some even use them as a main movement on some days. I have used it as an accessory when I was running Coan/Phillipi for deads. I feel like they helped quite a bit. Again, I am not a fan of incorporating them as a main movement. But I know a lot of people who do and have success with it. It took me awhile to get comfortable with them so don't scrap them right away if you aren't comfortable right away.

[Blizzard589]

I don't dislike box squats, I dislike them for the beginner/novice raw squatter. I do box squats on rare occasions for a deload week but never use them otherwise. I think they would be good as an accessory as well.

And I am not trying to disrespect you, but your numbers are not high by any means. You would get great benefit from practicing the movement every time you squat. And a box squat is not the same as a free squat, especially a high box squat.

Most of the posters here I know do good mornings as an accessory and some even use them as a main movement on some days. I have used it as an accessory when I was running Coan/Phillipi for deads. I feel like they helped quite a bit. Again, I am not a fan of incorporating them as a main movement. But I know a lot of people who do and have success with it. It took me awhile to get comfortable with them so don't scrap them right away if you aren't comfortable right away.

Understood. Never said my numbers were high. I have years of work ahead of me (hopefully) so I'm not in any rush. I take no disrespect from what you said.

Good advice from a strong man. It's just confusing when people with huge numbers like Tate are saying you don't even have to squat. Just box squat. But whatever. 2 more weeks of what I'm doing and then I'm thinking of going on a tried and true program. Any recommendations for a beginner PLer?

[Fluster]

^^^ Dave Tate wasn't a raw lifter.

[TrettinR]

Understood. Never said my numbers were high. I have years of work ahead of me (hopefully) so I'm not in any rush. I take no disrespect from what you said.

Good advice from a strong man. It's just confusing when people with huge numbers like Tate are saying you don't even have to squat. Just box squat. But whatever. 2 more weeks of what I'm doing and then I'm thinking of going on a tried and true program. Any recommendations for a beginner PLer?

^^^ Dave Tate wasn't a raw lifter.

Exactly what the mouse man said, Dave Tate wasn't a raw lifter. Box squats are great for geared lifters because they teach you to sit back into the gear. Raw lifters have no gear to sit back in.

The number one way to make gains in the gym is to be consistent. Consistent with your workouts, consistent with your diet, and consistent with your rest. Obviously stuff will come up in life where you will have to miss workouts, meals, sleep, etc. But as long as you stay as consistent as you can and bust your ass you'll make great gains.

As far as programs go I know most people here enjoy Madcows 5x5 for the novice lifter.

Oh, and thank you for taking advice without getting all defensive. It's a breath of fresh air to actually see someone do that!