DE non-box squats

[Antaeus]

The room at my gym where the cages & boxes are was closed yesterday, so I did 9 sets of 3 speed squats w/o a box. You guys ever try this? I only used 135 b/c I wanted to see just how fast I could go. Holy sh!t I was rockin!! I could do 3 reps in under 3 sec below parallel, w/o bouncing. Is this called ballistic (or is that bouncing?). Anyways, it gave me a helluva stimulation in my legs. I was pretty shocked at how much faster it was than box squats - which I had previously done with 185. Then I did 3x8 GM and 3x8 SLDL.

If you're wondering why I did it on thurs it's cause I had to take Wed off. Got to gym and my elbow still hurt like hell from the sprain (hyperextended it on DE bench). For the last 3 weeks I felt like it was getting better, then I do ME bench and it hurts like sh!t all over again, so I thought I'd better take at least a week off.

[Deejay_Spike]

Originally posted by Antaeus
The room at my gym where the cages & boxes are was closed yesterday, so I did 9 sets of 3 speed squats w/o a box. You guys ever try this? I only used 135 b/c I wanted to see just how fast I could go. Holy sh!t I was rockin!! I could do 3 reps in under 3 sec below parallel, w/o bouncing. Is this called ballistic (or is that bouncing?). Anyways, it gave me a helluva stimulation in my legs. I was pretty shocked at how much faster it was than box squats - which I had previously done with 185. Then I did 3x8 GM and 3x8 SLDL.

1) DE squat is done with 2 reps
2) no i don't do non-boxes.

btw : what you did was bouncing and would probably lead to an injury someday as you would go heavier in weights... also, boxes provide better form (not to say perfect) then free squats
ALSO : the fact that you only used 135 instead of 185 may have given you a false idea of the speed. remember, that's 50 (!) lbs less, that's a huge difference. and you have to use a certain percentage for the exercise to be fully effective. okay, 135 is 40% of your max actually, but if you have good speed with 185... stick with the higher number... to me, using less that 50% is for people who REALLY have to learn how to get fast (i.e. years of slow bb reps)

[Antaeus]

Originally posted by Deejay_Spike


1) DE squat is done with 2 reps
2) no i don't do non-boxes.

btw : what you did was bouncing and would probably lead to an injury someday as you would go heavier in weights... also, boxes provide better form (not to say perfect) then free squats
ALSO : the fact that you only used 135 instead of 185 may have given you a false idea of the speed. remember, that's 50 (!) lbs less, that's a huge difference. and you have to use a certain percentage for the exercise to be fully effective. okay, 135 is 40% of your max actually, but if you have good speed with 185... stick with the higher number... to me, using less that 50% is for people who REALLY have to learn how to get fast (i.e. years of slow bb reps)

heh, ya I thought I'd do 3 cause I wasn't using a box. Is it really bouncing if I don't touch my glutes to my calves?

I have great speed coming up with 185, but it takes me a second to set before I sit back on the box, and I don't go down that fast. Is it ok if just the concentric is really explosive?

[Deejay_Spike]

Originally posted by Antaeus
I have great speed coming up with 185, but it takes me a second to set before I sit back on the box, and I don't go down that fast. Is it ok if just the concentric is really explosive?

that'll come with the experience, so for now yeah. just see that the eccentric part is controlled (don't slam onto the box. not healty). and make the concentric explosive.

[Lift4Strength]

If you run into the same issue again, try pause squats.

Same deal, 8 to 10 sets of 2. Same wieght as box squats.

Squat down to your normal squat depth, and pause there for a count of 3, then explode up.

[Deejay_Spike]

Originally posted by Lift4Strength
If you run into the same issue again, try pause squats.

Same deal, 8 to 10 sets of 2. Same wieght as box squats.

Squat down to your normal squat depth, and pause there for a count of 3, then explode up.

problem is, you don't quite get to relax your hip flexors, and i think the pause puts a lot of stress on the knees and the rest. when you're in a meet you don't pause there for 3 seconds either

[Antaeus]

Originally posted by Lift4Strength
If you run into the same issue again, try pause squats.

Same deal, 8 to 10 sets of 2. Same wieght as box squats.

Squat down to your normal squat depth, and pause there for a count of 3, then explode up.

Ok I'll try that. I see what DJ means though...

[Lift4Strength]

Absolutely - they are not going to be the same as box squats, but they do help with your strength out of the hole, as well as speed.

The weight shoudl be light enough not to cause issues with joints.

[Mr. Awesome]

1) DE squat is done with 2 reps

What's DE squat?

[blancodiablo]

What's DE squat?

Dynamic effort

[endymion88]

i like de squats without the box. did it my first time last week and they felt great. also annihilated my legs.

[tomo25mcr]

dynamic effort so what exactly does that mean? your hardest effort? only asking because i havent heard of this term before

[endymion88]

dynamic effort so what exactly does that mean? your hardest effort? only asking because i havent heard of this term before

dynamic=speed ..
soo speed squats.

[Jason2459]

What's DE squat?

Huh?


How did you find this thread with out searching and how did you search for it with out knowing what it was?

[samsuperjew]

MOre importantly, why reply to an 8 year old thread?

[endymion88]

oh my jesus i didn't look at the year lol!

[StayfQ]

Actually I was going to create a similar thread, so this solves that problem. Who here now (not in 02), does free standing dynamic effort squats? I've noticed my squat speed is complete garbage, and was wondering if there would be any changes doing dynamic effort work raw and not on a box.

[Mr. Awesome]

Huh?


How did you find this thread with out searching and how did you search for it with out knowing what it was?

I found it by searching, I was searching because I saw the abbreviation.

[Jason2459]

I found it by searching, I was searching because I saw the abbreviation.

So you decided to skip the first 500 pages of results on DE Box squats and went straight for the one from 2002 that really didn't explain anything about what dynamic effort was?


P.S. you don't need to reply. That was more of a statement then a question.

[Jason2459]

Actually I was going to create a similar thread, so this solves that problem. Who here now (not in 02), does free standing dynamic effort squats? I've noticed my squat speed is complete garbage, and was wondering if there would be any changes doing dynamic effort work raw and not on a box.

I know several guys that do non-box squating in each method (DE/RE/ME). Do what you feel you need to work on the most.

[Arlecchino]

Jesse Kellum used to do DE squats without a box. He did alright I guess.

[Jason2459]

Jesse Kellum used to do DE squats without a box. He did alright I guess.

who?

[Arlecchino]

who?

nobody worth noticing.

[Mr. Awesome]

So you decided to skip the first 500 pages of results on DE Box squats and went straight for the one from 2002 that really didn't explain anything about what dynamic effort was?


P.S. you don't need to reply. That was more of a statement then a question.

It was one of the first threads on the list.

And it was a question, it had a question mark at the end. If it was a statement, it was a false one anyway.

[rancid_theclash]

This thread got me wondering about something....
I read this somewhere regarding SPEED squats

"in general olympic squats build reversable strength, glute and posterior chain strength, and good flexibility. Box squats also achieve the same thing except reversable strength, and balance/flexibility to a lesser degree, however box squat build better explosive strength and starting strength if done in an explosive manner (speed squats) which are not possible with olympic style squats"

1.Is this true?
2.will doing oly style squats be good for dynamic effort....or are they just a waste of time?.
3. does dynamic effort box squats carry over to oly squats or vice versa (do speed oly squats carry over to max effort squats done low bar/ high bar?

[SPFjudge]

Yes you can do speed squats with out box squatting.

[rancid_theclash]

Yes you can do speed squats with out box squatting.

lol, decent thanks dude.