Still working on low bar positioning, only been doing it for maybe a month1, so, anything anyone sees as far as critiques would be appreciated (on the entire squatting process). More weight, less weight, knees, sitting back, rip it apart please.
225 + blues 2nd set:
225 + blues 4th set:
315 + blues 1st set (with 315 - lost balance a bit at the top of the first rep, hence the delay):
315 + blues 2nd set:
God that bar is ****ing bent.
Dude, only problem I see is tha you might could try arching harder and driving your head back more before you start the lift, but that might just be the angle.
Sick speed, though.
Nice speed. 315 looked just as fast as 225.
My Training Log
You want science and studies? **** you. I've got scars and blood and vomit. - Jim Wendler
Near hobbit proportions. Great speed.
Fuck, fight, or hold the light.
I would say your 225 (4th set) is much faster than 315, though "how fast is fast enough" is something I've never really understood (which is probably why people vary the weights). You'll probably just have to find something that works for you. I like my speed to be somewhere in between your two vids.
BUT, srsly, be cautious when training with a bent bar, especially for speed work. I think doing that for 4 months over the summer has made my squatting setup really...weird. One shoulder is definitely lower than the other now, and from looking back at old videos and talking to my training partners, I never used to do that. To fix it I have to concentrate really hard and have others watch my setup a lot.
Have you seen any gains yet from switching to low bar yet? I had to drop fifty pounds when I was learning it... and I didn't even really get it down (with medium stance) for another 4-6 months. I'm just starting to get wider stances.
Stats: 11/15/07-First-meet--2nd Meet----3rd meet
Max Bench: 255---220-----------280------300
Max Squat: 405----395----------440------460
CHINUPS - Bodyweight + 135, x1, dead hang. Still working on the one arm chinup.
1. Speed is fine. I'd slow it down a bit on the way down, though. You can't drop kike that with gear on.
2. You're rocking on the box. This is not good. You rock back and then forward to stand up. Your back rounds and you lose all your tightness and arch. Your box squatform should be identical to your free squat form. If I took the box away, you would fall on your ass.
3. Arch your back HARD! Drive your head back into the bar. When you reach the box DO NOT relax anything. Stay crazy tight and act as if there was no box there. What's going to happen is you'll become a good box squatter and you'll suck at free squatting. There's no box squat contests, so get good at free squatting.
Remember, your box and free form should be identical. Train exactly how you'll compete.
The best way to box squat, in my opinion, is to sit on the box, but don't rock at all. Stay crazy tight and just explode back up without rocking. Mainly because you can't rock when you free squat. I don't know if that makes any sense.
I'll ask you this, try to just sit back and "relax" your hip flexors while keeping everything else tight. It's impossible to do. The easiest solution is to just pause on the box for a 2 count. That will get rid of the rocking and the stretch reflex.
As for how the stretch reflex works - who cares? It doesn't matter. What you need to do is figure out what YOU need to do to improve your squat. Some think box squatting is the answer. Others don't. I box squatted for years with good success. I haven't used them much in a long time and have had continued success.
Here's a shameless plug for myself, but try this out.
I used this with my gear to squat 930 and stand up with 1000. Not a box squat in site. My point is, because Louie said it, doesn't make it gospel. Don't get me wrong. louie is the man. But, there are a million ways to skin a cat. Experiment for 3-4 months with different ideas. You need to let them run their course, though. That's what I think 3-4 months is a good duration.
Whatever you do, make sure YOU believe in it and believe it's gonna work.
I'm not sure if I helped or not.
Just to give a plug for Rhodes' squat program he linked there. I'm through 8 weeks of it and have increased my squat 60lbs. It works. So thanks Matt for a great article.
Out of curiosity and for my own edification as well, what is the purpose of speed squats?
Hated by many confronted by none..
The Orignial West Side Box Squat was/is performed by rocking back on the box. As you rock back you lift you heels off the floor.
You then rock forward, as you start to ascend, you then drive you heels in to the floor. The Orignial West Side Box Squat method develop more power coming off the box. It worked for George Frenn, Peanuts West, etc.
Another method is a Plyometric Box Squat. It is a touch and go, that elicits the stretch reflex. That is what you do in a meet squat, you want some bounce ouf to the hole. Research shows that you can produce up to 18% more power when the a bounce is used.
The only way to develop the stretch reflex is to perform some type of plyometric movement (movement with a bounce). "Squatting: To Be Explosive, Train Explosive" goes into a varitey of plyometric squat methods that will help.
Josh Bryant, a powerlifter, goes into how plyometrics increased his squat and bench press. You can find that information at Josh's web site under plyometrics.
All of these method have a place in one's training.
Last edited by Kenny Croxdale; 11-03-2008 at 11:18 AM.
When we do box squats now, we do it the way Rhodes described. We'll come to a complete stop, but don't rock way back anymore.
Times change and so do training methods
We've been doing the same. Sit down and "commit to the box" while keeping your arch tight etc. The slam it off the box without rocking. I think this has helped my squat a lot.
750/500/690 APF Elite @ 242
Bench Only - Multi Ply SPF - 600 @ 275 (251)
Bench Only - Single Ply USAPL - 501 @ 275 (255)
Bench Only - Single Ply SPF - 550 @ 259 (257)