View Full Version : box squat - form check

11-29-2011, 03:16 PM
self explanatory, how does my technique look?

only 205lbs, focusing on sitting back and exploding off the box with my glutes/hips. any & all tips welcome, thanks!!


11-29-2011, 09:28 PM
move the plates back another 2 inches and don't come up on your toes at the end of the lift.

chris mason
11-30-2011, 12:02 AM
Right, for box squats you need to sit back more and your ascent should a more direct line upwards.

11-30-2011, 07:06 AM
I would add don't lift toes at the bottom, and don't rock back on the box.

11-30-2011, 07:58 AM
ok, thanks, I knew I wasn't sittign back far enough. so my question is how the hell do you guys not fall over during lockout after standing back up?

whenever I sit back 2-3" farther, I've got no issue standing up, but I can't get far enough forward to avoid falling backwards as I'm locking out.


so, I squat down and really push my hips back onto the box. Then I stand straight up while my feet are still way out in front of me. As I'm pushing my hips through to lock out, I'm falling backwards. I must be doing something wrong.

11-30-2011, 09:52 AM
This is coming from someone who doesn't like box squats at all. So, take it for what it's worth.

My thoughts for disliking the box squat are that it is really nothing like squatting. You sit back too far, rock back and forth on the box and you tend to round your back on the box. To me, all bad things when it comes to squatting properly.

But, if you want to box squat, have at it. I would recommend doing these things (some have been mentioned already)

1. Don't sit way back. Make your box squat form identical to your squat form. This is the only way you won't rock back and forth on the box.
2. When you sit on the box, don't relax and then flex off the box. Stay tight and count to 2, then explode up. The rocking is a clear sign that you're not tight at all, along with sitting back too far.
3. Push through your heels (don't come up on your toes). You should pick your toes up in your shoes, but the shoe shouldn't come off the ground when you're on the box.

Hope this helps