Results 1 to 12 of 12

Thread: Critique my DE Box Squat form (video attached)

  1. #1
    Wannabebig Member
    Join Date
    Jul 2008

    Critique my DE Box Squat form (video attached)

    I recently began training with Westside template and done fair amount of reading but I am still uncertain about somethings. There is lots of advanced guys on this forum so I thought this would be perfect place to get some solid advice.

    (need 10 posts to post links here)

    Please click link in the signature on my 2nd post

    My max Squat is 455X2 (in belt + wraps)

    I was using EliteFTS article "Top 3 Dynamic Squat and Dynamic Bench Cycles" to set up my Band box squat wave.

    I based this on 455lbX1

    Training Cycle:

    * Week 1 47% for 8 sets 2 reps (215lb)
    * Week 2 51% for 8 sets 2 reps (235lb)
    * Week 3- 53% for 8 sets 2 reps (245lb)

    In the vid I recorded the last 4 sets of 8. I realize I am very slow off the box and I should go lighter because DE is about speed and how fast you move the bar.

    My questions are:

    1-How should I set up my wave % now? Should I go by feel on how fast I am accelerating and forget about %s for now?

    2-What am I doing wrong form wise? Any major form breaks? Just a basic critique and what to keep in mind when doing box squats.
    Last edited by Nikk; 07-17-2008 at 12:22 PM.

  2. #2
    Wannabebig Member
    Join Date
    Jul 2008
    Click the link in the signature for vid

    Last edited by cphafner; 07-19-2008 at 06:54 PM.

  3. #3
    Join Date
    Jun 2008
    Looked good to me.Nice little setup ya got there too.Make sure you use a higher box occasionally too.

  4. #4
    Join Date
    Dec 2007
    No major form breaks, but I would recommend more speed.

  5. #5
    Super Moderator vdizenzo's Avatar
    Join Date
    Jan 2007
    More speed. DE is all about being fast!

    Supplements I currently take: Nitrean , BCAA , Creatine 500 , Multi-Plus , Fish Oil

    My Training Log , My Youtube Videos

    "The weak will never understand" - Vincent Dizenzo

  6. #6
    Work in Progress
    Join Date
    May 2008
    Someone was saying "Yeah! Light weight baby!" right at the end of the video.
    Last edited by Szust; 07-17-2008 at 06:55 PM.
    6'1" 250 lbs

    310 Bench
    385 Squat
    460 Deadlift

    1155 Total (raw)

  7. #7
    Join Date
    Jan 2007
    University at Albany
    Don't rock so much on the box. Your box squat form should mimic your free squat. Also, arch harder when you're on the box and stay tighter. All in all, it looked pretty good, though. SPEED, SPEED, SPEED!

  8. #8
    Wannabebig Member
    Join Date
    Jul 2008
    Appreciate all the feedback fellas! Will drop the weight and work on all the form corrections mentioned.

    I think I will bump it to 10X2 from 8X2 with lighter weight and get the form down pact and accelerate faster off the box before I mess with % waves. Will post a new vid after 3-4 DE Box Squat days.

    Thanks again.

    Quote Originally Posted by Szust View Post
    Someone was saying "Yeah! Light weight baby!" right at the end of the video.
    Pretty sure that was for the dude doing the Deads in back of me.

  9. #9
    GFH Lones Green's Avatar
    Join Date
    Dec 2005
    Knoxville, TN
    not bad at all! your stance is pretty wide and your feet are jacked out to the sides a lot for a raw hips wouldn't function the next day
    23 years old
    6'3, 308 lbs

    825 Squat
    470 Bench
    645 Deadlift
    1905 total

  10. #10
    Wannabebig Member
    Join Date
    Jun 2008
    your toes are also coming up when you are on the box. You have to keep tension on your feet and spread the floor with them. You did rock a little too much, but make sure you let those hips release before you arch off the box. The music is awesome for a commmercial gym too. Sounds like Detroit Barbell
    Last edited by jthomas; 07-19-2008 at 04:41 PM.

  11. #11
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Charlottesville, VA
    Yeah, I think that overall it looks pretty good. Take the advice given.

    Oh, and post some more!

    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

  12. #12
    Senior Member cphafner's Avatar
    Join Date
    Apr 2003
    The Big Apple
    I edited your post and embedded your vid

    You just have to click on the youtube graphic on the toolbar when posting and put in the end portion 4ZELzJ5rty4
    Last edited by cphafner; 07-19-2008 at 06:55 PM.
    My Journal

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

Similar Threads

  1. Squat Rx Videos
    By Sensei in forum Bodybuilding & Weight Training
    Replies: 97
    Last Post: 12-31-2009, 09:23 AM
  2. The best damn article ever written. (Possible Repost.)
    By Clifford Gillmore in forum Bodybuilding & Weight Training
    Replies: 31
    Last Post: 11-02-2008, 06:06 PM
  3. Critique my squat (videos included)
    By SpecialK in forum Bodybuilding & Weight Training
    Replies: 34
    Last Post: 12-29-2005, 07:54 PM
  4. The Squat
    By Reinier in forum Bodybuilding & Weight Training
    Replies: 12
    Last Post: 10-26-2005, 02:15 PM
  5. A New Walk
    By Saturday Fever in forum Member Online Journals
    Replies: 40
    Last Post: 11-02-2002, 11:27 AM


Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts