Are box squats easier than normal squats? I always thought you had to use less weight than regular squats with them
Last edited by Nexxus; 05-19-2013 at 04:46 AM.
Please follow my log! Currently on AllPros intermediate and cutting:
http://forum.bodybuilding.com/showthread.php?t=153748841&p=1065898711&posted=1#post1065898711
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
Are box squats easier than normal squats? I always thought you had to use less weight than regular squats with them
They are a lot tougher for me, I know doing multiple reps with box squats is very tough it's hard with higher weight to do 1x5 because it is so taxing, I think part of the reason is when you sit on the box you are suppose to relax the back and then tighten up again. When you relax and actually sit down you lose all your momentum that a normal squat has coming out of the hole.
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
The last squat shown you seemed to lose the arch in your back on your way down to the box. Usually that's the cause of people going "butt to the box" not "balls to the box". Also, depending on your foot stance, your knees do shoot forward a tad bit, though it's hard to see how wide a stance you're going.
The last squat shown you seemed to lose the arch in your back on your way down to the box. Usually that's the cause of people going "butt to the box" not "balls to the box". Also, depending on your foot stance, your knees do shoot forward a tad bit, though it's hard to see how wide a stance you're going.
Perfect this is exactly what I needed thanks VB! This was not an ideal setup for a "box" I don't believe since the bench was wider then my stance allowed, as in my feet were right up against the legs of the "box" instead of being outside of them. Agreed on the knees when I watched the video yesterday. I am working to work on "spreading the floor with my feet which has seriously helped get my glutes activated and has helped my knee travel to an extent. Maybe I need to go even wider with my stance? What is a good determining height for the box, something just below parallel?
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
Perfect this is exactly what I needed thanks VB! This was not an ideal setup for a "box" I don't believe since the bench was wider then my stance allowed, as in my feet were right up against the legs of the "box" instead of being outside of them. Agreed on the knees when I watched the video yesterday. I am working to work on "spreading the floor with my feet which has seriously helped get my glutes activated and has helped my knee travel to an extent. Maybe I need to go even wider with my stance? What is a good determining height for the box, something just below parallel?
Box squats are beneficially regardless of box height, it just depends on what you want to work more. Box @ 1-2" below parallel and a wide stance will be more glute/hip activation, whereas closer will put more focus onto the hamstrings/low back. Honestly, for free squatting I go with what feels most comfortable. And for box squatting, I go for the widths that I hate (usually sumo, since I'm terrible at it).
But the most important part of it is to keep the arch through the motion. Rocking back on the box is a recipe for injury if the weight gets too heavy since everything collapses.
-[Axis Labs Forum Representative]-
-[www.axislabs.net]-
Box squats are beneficially regardless of box height, it just depends on what you want to work more. Box @ 1-2" below parallel and a wide stance will be more glute/hip activation, whereas closer will put more focus onto the hamstrings/low back. Honestly, for free squatting I go with what feels most comfortable. And for box squatting, I go for the widths that I hate (usually sumo, since I'm terrible at it).
But the most important part of it is to keep the arch through the motion. Rocking back on the box is a recipe for injury if the weight gets too heavy since everything collapses.
Excellent thanks for all your help man, that video was great I kind of wanted to go practice but don't really have time tonight. Will have to review it again and take some notes so i have some ques to go through at the gym Monday. I actually like these so much I want to work them into my normal workout anyone think this is a bad idea? I know regular squats are taxing as hell doing 3x5 every day but maybe I can figure a way to place box squats once a week or something once I get back to regular squats.
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
Notes: Really worked these over hard with my form on the box today, can honestly say box squats have taught me a lot about my failure points with squatting, or so I think. So I reviewed that video that VB posted about 3 times and worked on everything. I found I still struggle badly trying to sit back on the box and keeping my shins straight, I think this means I am having mobility issues? For me to sit back far enough to have straight shins I would need to literally fall onto the box which is bad news if I ever want to progress in weight.
Squat 1x5 135
1x5 155
1x5 175
Did these as a test on my knee and everything went very very well. I tried working on sitting back without falling over, almost failed at that once literally had to force myself to stand up just to catch the weight. I was going to go for 185 and beyond for 1x5 singles but my legs and glutes were just destroyed by this point. I think I am going to move to the regular squat again but still practice at box squats since it seems to give me clear signals of my issues.
Over Head Press
1x5 45
1x5 65
1x3 85
1x2 105 3x5 worksets 120
Notes Mother F’er I was so close 2x5 1x3.5ish. I had this mentally but I just couldn’t push it hard enough today to get it, normally I would reset this again but damnit I am so close I think I can get there by the end of the week. On a side note forgot micro plates in my amazon order this week damn!
Dead lift
1x5 135
1x4 215 3x5 worksets 245
Notes: First 4 reps looked okay, still getting some rounding but it appears to happen more after I get off the floor, almost mid rep which is different for me. The 5th rep looked like **** but I was real tired at this point and this actually felt heavy today. I think I can get 255 though. Anyone see anything they don’t like here?
Chins 3x8 BW
3x5 BW +10lbs
1x9 AMRAP
Cable Crunches 1x10 100
1x10 110
1x10 120
Summary
This was by a long shot the most taxing session in a while. That much squatting even though box squats are not high volume they are hard as hell for me on top of those 1x5 ramping weights made a lot of volume for me. I am glad that my knee problem seems to have passed so I think I can go after some decent weights again. I need to crush squats and get them passed my bench again.
OHP has been frustrating but I did almost get all the reps today so I am pretty pumped about that even though I failed on it. I am going to crush it Saturday and then move on to a PR of 125!
Videos are coming and I would love some critique especially on squats if anyone can see anything that I can do to get back more on the box. Or maybe I am making a mistake on the way down? Crushed chins today too, feeling good after this session fellas!
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
"Fine, you get real sore, and you’re real tired coming out of the gym. But who cares if you aren’t making progress? Being sore and exhausted wasn’t the goal of this the last time I looked." Lyle McDonald
Discounts & Deals - Sign Up!
Bookmarks