The Five Biggest Contradictions in Fitness
Latest Article

The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
More Recent Articles
Contrast Training for Size
By: Lee Boyce
An Interview with Marianne Kane of Girls Gone Strong
By: Jordan Syatt
What Supplements Should I be Taking? By: Jay Wainwright
Bench Like a Girl By: Julia Ladewski
Some Thoughts on Building a Big Pull By: Christopher Mason

Facebook Join Facebook Group       Twitter Follow on Twitter       rss Subscribe via RSS
Results 1 to 7 of 7
  1. #1
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014

    Box squat - critique please

    Video


    Some things I am noticing:
    1. I may not be going back far enough or my shins are too angled
    2. Slight imbalance of weight (see end of first set)
    3. Descent may be a bit fast.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  2.    Support Wannabebig and use AtLarge Nutrition Supplements!


  3. #2
    Senior Member
    Join Date
    Aug 2011
    Posts
    303
    I thought descent speed was fine.

    I agree that going back a little more would be better for posterior chain. For geared lifters getting the shins perpendicular or beyond is key. I think for raw lifters, shoot for perpendicular but it doesn't have to be perfect?

    As you get better at sitting back, you might want a slightly lower box. Currently it looks to me like you are just at or slightly above parallel.

    How are you incorporating the box squats into your routine? I'm used to seeing people use them dynamically or for max effort.

  4. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    So if this isn't dynamic effort, would you call it repeated effort? I feel like this is a near maximal load just without the ascent speed of a dynamic squat. Perhaps it is one or the other...or something completely out of left field. This is why I welcome critique...This helps me develop my training.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  5. #4
    Administrator chris mason's Avatar
    Join Date
    Jan 2001
    Location
    Charlottesville, VA
    Posts
    12,589
    You are not sitting back nearly enough and that bench is really too high for box squats.


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

  6. #5
    Rob Schilke | GFX Designer thecityalive's Avatar
    Join Date
    May 2010
    Location
    Ann Arbor, MI
    Posts
    2,014
    Thanks, Chris. I figured as much with the height. I think I will just stack some bumper plates on the ground and Rx it.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  7. #6
    LittleJake JSully's Avatar
    Join Date
    Feb 2004
    Location
    Phoenix, AZ
    Posts
    2,179
    I forgot to mention that yesterday, that bench is probably 2-3" too high.

    Not terrible for practicing the technique of a box squat, but not going to nail your hams, glutes and hip flexors like a low or parallel box would.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #7
    Senior Member
    Join Date
    Aug 2011
    Posts
    303
    I guess doing 5's starts to be more of a repeated effort method.
    If you are leaning toward a Westside Program, I'd stick with their basics before mixing it up with different ranges, percentages etc.

    Doing the Box Squats in the DE fashion 8-12 sets of doubles is great because it gives you lots of practice as well as working speed.

Similar Threads

  1. Box Squat Critique (video inside)
    By thecityalive in forum Members' Pics and Videos
    Replies: 1
    Last Post: 10-27-2011, 05:54 PM
  2. Critique my DE Box Squat form (video attached)
    By Nikk in forum Powerlifting and Strength Training
    Replies: 11
    Last Post: 07-19-2008, 06:54 PM
  3. 805 Box Squat in Briefs Touched Box on my last rep
    By kingkong51 in forum Powerlifting and Strength Training
    Replies: 19
    Last Post: 07-01-2008, 03:05 PM
  4. 695lb Giant camberd bar box squat 16in box
    By WILD BILL in forum Members' Pics and Videos
    Replies: 8
    Last Post: 05-10-2008, 06:41 PM
  5. Critique my box squat please!
    By RedSpikeyThing in forum Members' Pics and Videos
    Replies: 15
    Last Post: 07-06-2007, 03:25 PM

Bookmarks

Posting Permissions

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