Alternative to box squats??

[Mike_Rojas]

I did some chain suspended GM's today, and when I was done I tried something different - I tried chain suspended squats. The chain was 40" off the ground, so they ended up being partial squats, but they felt good. I felt confident in "sitting back" because I knew the chain would save me.

They're like box squats because you can go all the way down to the chain, pause for a sec, then shoot up. And of course they have the ultimate safety feature in having the chain there. I read somewhere that Paul Anderson did something similar for squats. What do you think of that idea? Or am I just nuts?

 

[slobberknocker]

Sounds intriguing. P. Anderson was a monster.

 

[JOKER47]

I did some chain suspended GM's today, and when I was done I tried something different - I tried chain suspended squats. The chain was 40" off the ground, so they ended up being partial squats, but they felt good. I felt confident in "sitting back" because I knew the chain would save me.

They're like box squats because you can go all the way down to the chain, pause for a sec, then shoot up. And of course they have the ultimate safety feature in having the chain there. I read somewhere that Paul Anderson did something similar for squats. What do you think of that idea? Or am I just nuts?

I believe you are the same height as me (5'9"), try them wide and at 36". That's the way I do them at most of the tme, and it really feels like a squat. All glutes and hams.


Joker

 

[Exodus]

interesting, i have thought of doing this before with pins since i dont have chains.

X

 

[Mike_Rojas]

I'll have to experiment to see what height the chains need to be set at - I'm 5'11. Thought I was 6', but I either shrunk or I never measured right before .

I think a major part of my problem in sitting back on squats is the fear of falling backwards! And with a box if you fall backwards with 300 pounds on your back you might get your spine crushed.

 

[spatts]

Basically rack squats with more mobility.

 

[Exodus]

if you are afraid of falling rojas, just set your pins about 2-4 inches below where the bar is when your on the box, then if you miss, your still ok.

X

 

[Mike_Rojas]

Cool, I get spatts' smiley. I guess I'll keep doing them .

I'm going to make some new boxes for box squats, too. I think boxes are fine for speed work, but the ME box squats get pretty dangerous.

 

[Mike_Rojas]

if you are afraid of falling rojas, just set your pins about 2-4 inches below where the bar is when your on the box, then if you miss, your still ok.

X

Yeah, I've tried that but my squat form is so inconsistent I end up banging into the pins on some reps

 

[spatts]

...but the ME box squats get pretty dangerous.

You have to set the pins just right.

 

[PolishHammer1977]

cool idea Mike Rojas.

 

[Exodus]

Yeah, I've tried that but my squat form is so inconsistent I end up banging into the pins on some reps

thats not possible, you must have missunderstood me.

set the pins where they are about 4 inches lower than the bar is when your at your lowest point sitting on the box, then if for some reason you miss the box, then before you land on the ground, the pins will catch you.

easy as pie.

X

 

[Mike_Rojas]

thats not possible, you must have missunderstood me.

set the pins where they are about 4 inches lower than the bar is when your at your lowest point sitting on the box, then if for some reason you miss the box, then before you land on the ground, the pins will catch you.

easy as pie.

X

ok I get ya.

 

[Liftbig]

ok sorry to be the bad guy here, but those are nothing like a true box squat or a subsitute for box squatting.

in a box squat when you sit back onto the box you relax your hips for a split second, breaking up the eccentric and concenctric chain, with the weight still on your body, so the rest of your body stays tight, while your hips relax.

if your doing squats like that, when you go down and puase on the chains i guess you could relax, but you will not be able to relax only your hips, and keep the rest of the body tight under the load. its not going to happen, at that point the chains take all the weight.

 

[spatts]

I think they're a good sub for rack squats.


...but I already said that.

 

[Mike_Rojas]

ok sorry to be the bad guy here, but those are nothing like a true box squat or a subsitute for box squatting.

in a box squat when you sit back onto the box you relax your hips for a split second, breaking up the eccentric and concenctric chain, with the weight still on your body, so the rest of your body stays tight, while your hips relax.

if your doing squats like that, when you go down and puase on the chains i guess you could relax, but you will not be able to relax only your hips, and keep the rest of the body tight under the load. its not going to happen, at that point the chains take all the weight.

Thanks for pointing that out, Liftbig. So it's not a true substitute for box squatting.

 

[Liftbig]

Thanks for pointing that out, Liftbig. So it's not a true substitute for box squatting.

imo there is no subsitute for box squats.