Box Squats assistance

Discussion in 'Fitness & Nutrition' started by Abomb, Nov 21, 2008.

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  1. Abomb

    Abomb New Member

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    What pointers do I need to keep in my head when I am box squatting to know I am doing it correctly?


    Notes: I am box squatting to a solid flat bench which comes exactly to parrallel. I am also planning on just box squatting for DE lower body days unless it is suggested otherwise.


    edit: on WSBB4SB at the moment switching to maximum strength in december
     
    Last edited: Nov 21, 2008
  2. BarbaraWaltersPegleg

    BarbaraWaltersPegleg Irish Guido

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    Film yourself to keep an eye on your form
     
  3. Abomb

    Abomb New Member

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    should I be sitting all the way back onto the 'box' or just my ass barely touching the edge?

    should my feet be very wide, wide, shoulder width, or close stance?


    should I be lowering myself to the bench, completely stopping all momentum, and then powering up or lower myself to the bench, stopping all momentum, and then exploding up as powerfully as possible?
     
  4. MaineSucks

    MaineSucks OT Supporter

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  5. Formz

    Formz Hipster Santa OT Supporter

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    Tips for what I did wrong the first time box squatting:

    Make sure you are sticking your ass out onto the box. Don't think about just going down, think about going backwards. Like you're putting your taint on the box even though you're standing in front of it.

    Do NOT rock when you hit the box. Taint down, stay tight, and power up. Do not use momentum.

    I can't emphasize staying tight enough. Fill your belly with air and keep your abs flexed.

    EDIT: I don't have sound right now so I didn't listen to the first video maine posted, but the one of HIM on the third link is perfect.
     
  6. Abomb

    Abomb New Member

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    lets take a look at those vids..
     
  7. Abomb

    Abomb New Member

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    nice tips thanks
     
  8. Abomb

    Abomb New Member

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  9. MaineSucks

    MaineSucks OT Supporter

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    if you have to... use the bench. I'd advise on using a real box, though.
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    use aerobic steps if your gym has those
     
  11. mandrew

    mandrew New Member

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    aerobic step = red metal box w/ black rubber top? That's what I've been using.


    Ceaze you said you aren't a fan of low box squats but can you explain why? I tried researching it and came up empty handed, but I don't want to keep doing it if it's gonna fuck me up.
     
  12. MaineSucks

    MaineSucks OT Supporter

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    I dont really remember the WS4SB routine but a traditional DES day is 10 sets of 2 with 60-90 seconds of rest between sets, 50-60% of your 1RM for bar weight. 40-50% of your 1RM if you are using accommodating resistance. Focus on bar speed, not weight.


    And yes, aerobic steps are good too because you can adjust box height. With no plans of competing you should be 1-2" below parallel. Your stance should be a bit wider than shoulder width.
     
  13. mandrew

    mandrew New Member

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    ws4sb has no DE exercises. The first 2 versions didn't even have a second leg day, the third version has plyometrics and light split-leg trianing, light PC training. That's it.
     
  14. MaineSucks

    MaineSucks OT Supporter

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    yeah, I thought the DE day was box jumps and other shit. I don't remember a dynamic squat day in the mix.
     
  15. Formz

    Formz Hipster Santa OT Supporter

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    :werd:

    thats what I use. Very easy to adjust height.
     
  16. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    I said i'm not a fan of deep squats to a box, as in well below parallel. Usually when people say low box squats they mean slightly below parallel. You're not going below parallel squatting to a bench anyway.
     
  17. Abomb

    Abomb New Member

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    i turned the box jump day into a DE day .. :o


    box squats, one unilateral exercise, one posterior chain exerise, and either ab or calve or grip work
     
  18. Abomb

    Abomb New Member

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    thanks ill do this
     
  19. mandrew

    mandrew New Member

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    No I squat down to the smallest box at my gym which is like 8" high, about to my mid-shin level... It's the deepest I can go.
     
  20. Formz

    Formz Hipster Santa OT Supporter

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    calve :bowrofl:

    CALF.
     
  21. Abomb

    Abomb New Member

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    i know what they are but im not familiar with them. so im going to have to stack multiple aerobic steps onto each other?
     
  22. Abomb

    Abomb New Member

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    you got me :p
     
  23. MaineSucks

    MaineSucks OT Supporter

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    No one should be doing mid-wide stance DEEP box squats. You will destroy your hips. A low box squat from a powerlifting (or pretty much anyone doing a box squat)'s perspective is 1-2" below parallel. Anything deep than that and you are going to have to bring your stance in.
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    You're like 6'4'' using an 8" box? Maybe if you are just grazing it, but if you're actually sitting down onto the box I can't see how you'd do that without rounding your back.
     
  25. Formz

    Formz Hipster Santa OT Supporter

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    Yes. 6 risers plus the top "step" is parallel for me. Obviously everyone is different but that should give you an idea.
     
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