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View Full Version : Gave box squats a go last night. Couple of question.



Mad Max
11-26-2008, 01:31 PM
I haven't squatted in months owing to an assortment of ongoing injuries. More recently I've developed plantar fasciitis in my right foot, which has alterted my gait and caused some minor knee issue. As a result I want to stay away from oly squatting for the meantime.
I've never been a particularly good squatter (indeed I must confess I've only really been squatting properly for about 18 months now), and although oly squats induced great growth, at 6'3.5" they always felt very diffcult and I couldn't seem to rep more than 275lbs on a good day. So after not squatting in ages I tried box squats last night working up to 250lbs for a triple, and I just want to know if I'm doing them right.

The box was set up just bellow parrallel. My feet were just outside shoulder width, what I would call a medium stance. I deliberately sat back more than I would in an oly squat. When my bum reached the surface I would relax for a brief moment before standing up again, is this right?.

They didn't feel nearly as taxing as oly squats, and I understand this the idea, to not fatigue the CNS as much as regular squatting, right?

Is there a particular muscle group you guys feel these emphasise more than regular squats? Honestly I still feel it in my quads a lot, but that could be due to the fact I was wearing lifting shoes.

Whilst I work through my injuries I think I'll stick with these twice a week, along with pulls twice a week.

bill
11-26-2008, 01:57 PM
Sounds about right, post a video if you can and you will get better responses. I think they help form and teach how to drive off the bottom.

BigTallOx
11-26-2008, 02:08 PM
Is there a particular muscle group you guys feel these emphasise more than regular squats? Honestly I still feel it in my quads a lot, but that could be due to the fact I was wearing lifting shoes.


For me it's not that they work a different muscle group, I use them to work on explosiveness, by putting all my weight on the box for a brief period of time and then exploading up as fast as I possibly can.

EatMyWay2TheTop
11-27-2008, 03:31 AM
I haven't squatted in months owing to an assortment of ongoing injuries. More recently I've developed plantar fasciitis in my right foot, which has alterted my gait and caused some minor knee issue. As a result I want to stay away from oly squatting for the meantime.
I've never been a particularly good squatter (indeed I must confess I've only really been squatting properly for about 18 months now), and although oly squats induced great growth, at 6'3.5" they always felt very diffcult and I couldn't seem to rep more than 275lbs on a good day. So after not squatting in ages I tried box squats last night working up to 250lbs for a triple, and I just want to know if I'm doing them right.

The box was set up just bellow parrallel. My feet were just outside shoulder width, what I would call a medium stance. I deliberately sat back more than I would in an oly squat. When my bum reached the surface I would relax for a brief moment before standing up again, is this right?.

They didn't feel nearly as taxing as oly squats, and I understand this the idea, to not fatigue the CNS as much as regular squatting, right?

Is there a particular muscle group you guys feel these emphasise more than regular squats? Honestly I still feel it in my quads a lot, but that could be due to the fact I was wearing lifting shoes.

Whilst I work through my injuries I think I'll stick with these twice a week, along with pulls twice a week.

It puts much more pressure on the hamstrings than oly squat if you really sit back. I don't know about the rest of the guys here but I don't relax when sitting on the box.

JasonLift
11-27-2008, 06:51 AM
I am not sure I would say I relax, but I do release for a brief second then explode back up. I still stay tight though throughout it, only trying to briefly release the glutes.

Lones Green
11-27-2008, 08:32 AM
no, don't relax - a slight pause should be fine. you don't want your hips to come loose.

Twirl
11-27-2008, 09:03 AM
Hmm, guess I need to re-think the way I'm doing mine from here on out. I take a flat bench and sit back down on in with a wide stance and release all pressure for a brief moment, then tighten-up and explode up.

Mad Max
11-27-2008, 10:58 AM
Thanks for the advice guys.
You all seem to talk about them helping with drive/explosiveness, and I know a lot of people use them for dynamic work. At the moment I would actually like to use them as my squatting exercise, for max effort style work or hypertrophjy work, as they just feel better for my knees for the mean time. I'm assuming this would be ok.

With respect to relaxing at the bottom, I saw a vid of a guy on youtube who actually took his feet off the floor when he sat down. I can understand that the box should break momentum and allow the body to do more work in this position. I see other vids where people rock back when they sit down. Ah F*** it I'm over analysing things, box squats are good and will be staying part of my routine.

BigTallOx
11-27-2008, 12:03 PM
Hmm, guess I need to re-think the way I'm doing mine from here on out. I take a flat bench and sit back down on in with a wide stance and release all pressure for a brief moment, then tighten-up and explode up.

That's what I do and it's really helped my plain/normal squat. I don't let my back loosen up though. But if you don't sit on the box ( ie release pressure ) then the box really isn't doing anything.

Twirl
11-27-2008, 04:31 PM
I just release tension in my hips and legs momentarily. I box squat up until my ME x 5 then move to conventional squats for full squats. Ok to use these as my warm-ups / muscle confusion?

evilxxx
11-29-2008, 10:32 PM
Hmm, guess I need to re-think the way I'm doing mine from here on out. I take a flat bench and sit back down on in with a wide stance and release all pressure for a brief moment, then tighten-up and explode up.

Thats the way I used to do it... and most likely the way im doin them when I start again.

rctriplefresh5
12-02-2008, 01:28 AM
SO do you rock on the box?

Matthew White
12-02-2008, 07:40 AM
They have alot of carryover both to your squat, but also to your pull. But resting momentarily and relaxing and allowing your reflex action to stop, you really build up that power out of the hole or off the ground because you dig your way off the box. I personally get alot more hip involvement with box squats than with power or oly squats. Plus it allows me to keep my form so much better.

Cards
12-03-2008, 01:39 PM
this is an entire thread on this.