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Thread: Critique my box squat please!

  1. #1
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    Critique my box squat please!

    I did some box squats tonight and took a video of one at 225. I ended up working up to a very slow 285. I think the box should have been further back in order to sit back.
    Let me know what I can improve on please!
    Video

  2. #2
    Senior Member Invain's Avatar
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    I honestly think the box could be a little higher. If you don't mind me asking, why exactly are you box squatting? It's not a dig, I've just never really seen a purpose to it, except for maybe helping judge depth. Your definitely going lower than parallel in the vid, so why not just a normal atf? I guess I always though box squats were usually aimed towards a parallel squat.
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    Box squats are generally used in powerlifting, which is what I'm interested in. Touch and go is used to judge depth, but a true box squat helps you build power out of the hole. When your on the box you relax everything from the waist down, which kills the stretch reflex and forces you to accelerate through your sticking point.

    EDIT: I used a higher block originally, but I don't think it was legal depth.
    Last edited by RedSpikeyThing; 07-04-2007 at 08:05 PM.

  4. #4
    ANVIL POWER Detard's Avatar
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    Are you looking to build power out of the hole? If thats the case, I would sit back fully on the box and let your hips relax and then explode up. Right now it seems like your using it just to gauge your depth.
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    Quote Originally Posted by Detard View Post
    Are you looking to build power out of the hole? If thats the case, I would sit back fully on the box and let your hips relax and then explode up. Right now it seems like your using it just to gauge your depth.
    My hips were relaxed when I sat. I felt like a long time when I sat on it, but watching the vid made me realize how short it was.

    In hindsight, that box should be a lot further back.

  6. #6
    GFH Lones Green's Avatar
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    Quote Originally Posted by Invain View Post
    I honestly think the box could be a little higher. If you don't mind me asking, why exactly are you box squatting? It's not a dig, I've just never really seen a purpose to it, except for maybe helping judge depth. Your definitely going lower than parallel in the vid, so why not just a normal atf? I guess I always though box squats were usually aimed towards a parallel squat.
    check out december 05.

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  7. #7
    ANVIL POWER Detard's Avatar
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    Quote Originally Posted by RedSpikeyThing View Post
    My hips were relaxed when I sat. I felt like a long time when I sat on it, but watching the vid made me realize how short it was.

    In hindsight, that box should be a lot further back.
    I dont want to seem like a prick but you hardly touched the box, let alone sit on it and relax.
    w:225lbs. h:5'10.
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  8. #8
    Senior Member Invain's Avatar
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    Quote Originally Posted by lonesXedge View Post
    Cool, thanks.
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    Quote Originally Posted by Detard View Post
    I dont want to seem like a prick but you hardly touched the box, let alone sit on it and relax.
    but I conciously relaxed my legs

  10. #10
    Gaglione Strength Chris Rodgers's Avatar
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    As you noticed yourself, sit back more. It seemed the last few inches were straight down, keep sitting back, arching your back, and pushing your knees all the way down to the box. I'm not sure what fed you want to compete in, but you could probably raise the box a full inch and be fine.
    Best Meet Lifts(Raw w/wraps):
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  11. #11
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    Quote Originally Posted by Chris Rodgers View Post
    As you noticed yourself, sit back more. It seemed the last few inches were straight down, keep sitting back, arching your back, and pushing your knees all the way down to the box. I'm not sure what fed you want to compete in, but you could probably raise the box a full inch and be fine.
    cool, thanks. I think you're right about the inch, but the aerobics step only goes up in ~2" steps lol

  12. #12
    Gaglione Strength Chris Rodgers's Avatar
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    Grab a 1" mat if they have any.

    Oh another suggestion, GAIN 50 LBS!!! You are skinnier than me for crying out loud.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  13. #13
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    Quote Originally Posted by Chris Rodgers View Post
    Grab a 1" mat if they have any.

    Oh another suggestion, GAIN 50 LBS!!! You are skinnier than me for crying out loud.
    I think there's a 1/2" or so - I'll give it a shot. In all fairness, I gained 17 lbs last year. Eating myself sick isn't fun anymore although I may add another 10 or so in the fall

  14. #14
    Meow CleverName's Avatar
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    How well has the box squat worked for you Red? My squat is kind of weak right now (mainly because of knee complications), but now I'm considering taking up box squatting after reading about it.

    Looking strong though... once I resolve some knee issues and other problems I'll be squatting like you.

  15. #15
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    good squat but much to low raise that box 1-2 inches so your just below parallel, and focus on sitting back and deloading.
    2000 or bust

  16. #16
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    Quote Originally Posted by Stumprrp View Post
    good squat but much to low raise that box 1-2 inches so your just below parallel, and focus on sitting back and deloading.
    I recorded on squat with an extra block under it, which I deleted, and it seemed really high. I'll do another one next week and see how it comes out.

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