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gmen5681
06-25-2010, 12:03 PM
i know box squating is mainly for the geared lifters, just wondering if anyone does them raw and how much they helped?

MarcusWild
06-25-2010, 01:10 PM
Our raw lifters still do the vast majority of their squatting to a box. It's the best way to teach the squat. It's also the best way to use squatting to develop the posterior chain.

mastermonster
06-25-2010, 01:13 PM
I think they are beneficial both ways. We're doing almost exclusively box squat right now. Most of our guys are not in gear yet. It reinforces that proper grovve to keep the bar and the heels in a perpendicular line with each other for the best power groove to push up through. I keep them in my own training wheather prepping for a raw or equipped meet. One note: We don't sit heavy on the box. As soon as it touches the butt we push back up. That way there are no technique habits to have to untrain at meet time.

gmen5681
06-25-2010, 01:55 PM
im doing 5/3/1 BBB right now and thinking about adding box squats in as an accessory to my squat day. what % are you guys using of your 1rm raw squat for the box squats?

UHCougar05
06-25-2010, 02:28 PM
im doing 5/3/1 BBB right now and thinking about adding box squats in as an accessory to my squat day. what % are you guys using of your 1rm raw squat for the box squats?If you're using box squats as your BBB accesory, I'd keep it light, somewhere around 45-55%, especially if your doing sets of 10.

MarcusWild
06-25-2010, 02:46 PM
Percentages drive me nuts. This isn't math class. I go by feel and go heavy enough where I'm leaving 1-2 reps in the tank.

gmen5681
06-25-2010, 03:10 PM
i agree that the whole percentage thing is annoying and tedious, but its a good starting point. i don't stick to it religiously but i like to know where is a good place to begin at.

brauny96
06-25-2010, 03:36 PM
Id say do them if you can get them to work...I rarely box squat because I suck at them.

gmen5681
06-25-2010, 04:15 PM
Id say do them if you can get them to work...I rarely box squat because I suck at them.

why do you suck at them? i know i need to work on some flexibility issues in my hamstrings and glutes. i try to foam roll and stretch every night.

MarcusWild
06-25-2010, 05:14 PM
Id say do them if you can get them to work...I rarely box squat because I suck at them.

That means you should do them MORE not avoid them. Doing things you suck at makes you stronger.

hulk242
06-26-2010, 12:40 PM
Honestly, I feel that just below parr or parr box squats have little carryover in the raw squat. If you use them as an accessory movement, that is ok. I think good ole fashion squats with added tension (not extreme), or without, and real low (like 4" below parr) box squats are beneficial.

Adam Hires

brauny96
06-27-2010, 11:17 AM
That means you should do them MORE not avoid them. Doing things you suck at makes you stronger.

I know and I will...i'm kind of scared to at the moment because I dont want to mess up my training cycle for my next meet which starts in 2 weeks...

brauny96
06-27-2010, 11:18 AM
why do you suck at them? i know i need to work on some flexibility issues in my hamstrings and glutes. i try to foam roll and stretch every night.

I suck at them because I'm weak. My hips are weak and so are my ham strings. I did them yesterday, and barely got 275+2 sets of hanging chains for a double, and I smoked 345+plus the chains on a free squat.

NolanPower
06-28-2010, 12:46 PM
I don't think that box squats really have much use to a raw lifter, they'd be much better replaced with just doing more real squats. Box squats take you out of the hardest portion of the raw movement and are not the same as regular squats meaning you fall out of the proper groove through continuous box squat training.

gmen5681
06-28-2010, 12:57 PM
i tried them for the first time last week and i really didn't like them. they were tough but i think i would rather just do some real squats instead. like you guys were saying the groove was all off and just didn't feel the same, obviously. being that it was just an accessory movement though i figured it wouldn't do some harm to check them out.

BloodandThunder
06-28-2010, 01:24 PM
I compete single-ply and typically drop box squats 10-11 weeks out and focus on free squat volume for frequency. However, in the offseason following a meet, I typically will perform DE style box squats for conditioning purposes (with no accommodating resistance) and then for speed-strength purposes (2 or 3 cycles against varied bands). I will also perform SE squats with programming from Prileprin's Table during the same micro cycle, ie week.

Overall, I find that raw DE Box Squats are a good way to do two things: increase your bar speed on deadlifts and increase volume on the posterior chain muscles and hips. Many raw lifters squat with a narrow stance and raw box squatting is a good way to bring up lagging hip strength. Much in the same way correctly done floor presses will bring up a raw bench.

Brian Hopper
06-28-2010, 08:12 PM
I just squatted heavy today raw without a box for the first time in 2 years and I didn't feel comfortable all day, because i'm use to a box being there. IMO, just from today's experience, box squats are better off for geared lifters or as an accessory. Your probably better off just squatting or doing paused squats. I have my first raw meet in 11 weeks so I really hope I can kick the habit of trying to sit back on a box.

ScottYard
06-29-2010, 10:17 AM
I dont think box squats do much for a raw guy. When I was in gear I could box squat 775 raw for a double off a 15 inch box but if I tried 675 with just wraps raw it would barry me. Even when I cut it high LOL.

I like plain old fashion squats. They work for everybody.

If you need variation invest in some bars.

SELK
06-29-2010, 06:42 PM
I must be the only person who can comfortably go from raw box squats to raw free squats. The numbers on my free squat are always higher.

I am however a very bad box squatter, my best is a little less then 600lbs.

joey54
06-29-2010, 06:44 PM
My training partner swears by them. I don't think they make a difference, and just go with plain squats.

covpride
06-29-2010, 06:51 PM
I haven't been training long, about 4 months. I see carryover to my deadlifts from them i think. I was consistently making gains, and I slacked on these and seemed to stall on deads. So i think at least for me they help my deads, not sure any carryover on free squats though.