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View Full Version : Me doing box squats, power cleans and stuff today



HeavyBomber
07-08-2006, 07:16 PM
Box squat:
405x1 (14" box) http://www.youtube.com/watch?v=jtJ9gdRoyv0
405x1 (12" box) http://www.youtube.com/watch?v=IhM_0NIFntE
315x2 (with bands) http://www.youtube.com/watch?v=5AWG9f_Hifo
http://www.youtube.com/watch?v=Gy3LdjPPewA
Power cleans:
225x5 http://www.youtube.com/watch?v=btvtjXXmd4w
reverse curls:
http://www.youtube.com/watch?v=zSYzRzftsmQ
http://www.youtube.com/watch?v=Gib0L6be5UU


I'm especially interested in any comments on my box squat form. Thanks in advance :)

Bohizzle
07-08-2006, 07:37 PM
don't really know much about box squats nor have i ever squatted that heavy, but it seems that when u switch to the 12" box you bend over more when u lift off the box. And when i watched ur powercleans, (also not even close to what ur doing), try catching it with ur elbows forward more. Other than that, ur lifts are ****ing awesome and ur one strong s.o.b. You're not too small either lol, great work, u obviously know what ur doing.

Andrew

HeavyBomber
07-08-2006, 07:41 PM
That's what I'm looking for. I'll reexamine the vids with that in mind. GREATLY appreciated, thanks.

Con
07-08-2006, 07:44 PM
i have a question, what are the point of box squats? im really lost on em.

about the power cleans, the only thing ive done similar to them are the same beggining but then i push the weight up like a shoulder press, what do those power cleans work?

good lifts.

getfit
07-08-2006, 07:47 PM
HB,you're one strong dude seriously!

HeavyBomber
07-08-2006, 08:04 PM
I try. :) Thanks getfit. Luvin' your avatar.

Hey Con, I'll get with you on box squats later, I need to make something to eat for the kids right now.

Thanks again getfit. I think that's the first reply I have gotten from you :)

getfit
07-08-2006, 08:22 PM
box squat title caught my eye as i'm doing them as well now, not as heavy as you ;)but i'm trying :)

Paul Stagg
07-08-2006, 09:15 PM
Form off the lower box needs some work - you goodmorning the weight up. Not all that unusual, you need to work on your flexibility there a bit and that should fix itself.

Make sure you are sitting back - it looks like you try to start by sitting back - and arch hard!

The 405 off the low box looked really easy for you. You are good for a lot more than that.

Sensei
07-08-2006, 09:24 PM
Really drive the head back off the box, it might help you get your hips through so you don't GM it up.

Those power cleans looked easy, but they'd be a lot easier if you used your hips!! Really explode your hips into the bar as you approach full extension.

WBBIRL
07-09-2006, 12:21 AM
Putting the camera flat instead of on its side would make it alot easier to judge form... atleast I think.

HeavyBomber
07-10-2006, 11:42 PM
Thanks for the observations fellas. Appreciate it much. I do have a tendency to GM my squats. My posterior is my strength. My quads are not nearly as good. I do need to drive my head back more too.
Thanks, you gave me some good things to work on.

emjlr3
07-11-2006, 10:00 AM
surprised your cleans are not higher then that, after seeing your strength in other thing

regardless, great job on it all

HeavyBomber
07-11-2006, 11:08 AM
surprised your cleans are not higher then that, after seeing your strength in other thing

regardless, great job on it all

Yeah, I know. Honestly though, I did those cleans right after the box squats and I was not explosive at all. You're right though, if I could nail the form better I could move more weight.

Stumprrp
07-11-2006, 11:20 AM
you own man

John04Civic
07-11-2006, 06:43 PM
you own man
No ****, your lifts are flat out incredible and my only comment is does it hurt when you bounce the bar off your knees (that is the way it looks) on the cleans? That would be painful I would think..

Badass lifter man, I hope I see your levels someday.

Iron Bull
08-11-2006, 05:40 AM
Box squat:
405x1 (14" box) http://www.youtube.com/watch?v=jtJ9gdRoyv0
405x1 (12" box) http://www.youtube.com/watch?v=IhM_0NIFntE
315x2 (with bands) http://www.youtube.com/watch?v=5AWG9f_Hifo
http://www.youtube.com/watch?v=Gy3LdjPPewA
Power cleans:
225x5 http://www.youtube.com/watch?v=btvtjXXmd4w
reverse curls:
http://www.youtube.com/watch?v=zSYzRzftsmQ
http://www.youtube.com/watch?v=Gib0L6be5UU


I'm especially interested in any comments on my box squat form. Thanks in advance :)Does those box squats kill your knees?

Clifford Gillmore
08-11-2006, 08:40 AM
Does those box squats kill your knees?

Not for me, my hamstrings do all the driving off the box so I don't really feel anything. Use knee sleeves if you feel any kind of tension.

pbfreak9999
08-11-2006, 11:06 AM
wow very strong..and that gym plays good music..im jealous

seK
08-11-2006, 01:04 PM
wow very strong..and that gym plays good music..im jealous
There is also noone else there, that would be great at my gym.

Patz
08-11-2006, 08:38 PM
Box Squats - All GM'ing, etc. aside, it just looks like you're thinking too much about the box beneath you instead of just squatting the weight. You had your ass ready to plant before you ever took the bar off the rack. It seemed like once you hit the box, you were done thinking about any of the movement and just going back up to rack it--all form out the window.

Power Cleans - You're so ****ing strong, you didn't even need your legs..lol...You basically SLDL'd and upright rowed those into position. The legs can do a ton of the work on those, allowing you to set your arms just right as the bar is moving with mostly momentum from the initial explosion. You pretty much just muscled the bar into position. I bet you've got another 100lbs in you on those, with proper technique.

Not that I'm an authority, but that's definitely how I feel when I do them. I do a lot of standing millies, and always clean the weight into position.

I love some reverse curls. I switched to doing them at the cable station, though, because I figured if I could get my hands in a harness or loop handle of some sort, I could move more weight and not be bound by the grip on the bar. They're really stressful on the thumb, when done with a bar.

But you probably already pwn all the cable stacks and have no choice but to do it with a bar....lol

jordonwuff
08-12-2006, 05:23 PM
Awesome lifts. That wouldn't happen to be AEC Fitness (i think that's what it's called) is it? I lift there 2 out of 3 months of the summer every year. It's a great place, awesome music (always oldies rock or something good to hype you up) Great job man.

Cra-Z
08-14-2006, 09:17 AM
Looks too me like you stick your butt out right at the beginning of your squats. You definitely have the strength man, I just think you might want to focus on trying to keep that back as straight as possible. Keep the abs tight. Power cleans were nice.