Please Scroll Down to See Forums Below 
IrishPower
New member
Brian,
I just wanted to move this to a different thread because it is a good discussion point.
I am 5'9. I swear i used to be 5'10, but I think all the squatting has squashed me. I use a 12.5" box now. I was using a 13.5, but slowly worked my way down because i was not satisfied with my depth.
Finding the appropriate box height is tricky. It depends on a couple of factors.
1. your height.
2. your build and hip flexibility
3. your ham and glute strength
4. your stance
I think you have found like many others (myself included) that they were not able to sit back on the box properly with an ultra wide stance. I worked on it for a while, dropping the box height gradually, moving my stance in a little then re-widening as i got stronger, etc. By the way, it takes me like 20 minutes of warmups and at least 315 on the bar before i can get down to the box without plopping the last inch or so.
I have said this before, and it is not a measure of disrepect. The westside lifters go extremely wide and there are NOT many of them that can get their lifts passed in a tough-judging organization with their typical stance.
On one extreme is the USPF (which i think is far too strict and anal especially with the squat). I wouldn't try squatting in this organization even when I was younger and more flexible. The next level is probably APF/WPO, which has swung from easy judging (<1996), really hard judging (1996 - 1998), back to something more reasonable (present). I think that most westside guys would have to take their stance in and drop their squats weights by 100lbs to get passed here. Recent evidence is Chuck's bomb at the WPO meet.
On the far right (easy side) of the spectrum is the IPA (also known as the high-PA). Again, I am not totally trying to diss this. Their lifts have evolved from the conventional squat to more of a hip lift . As lifters are proving, quad strength is taking a back seat to ass and hamstring strength. I do not necessarily think this is bad. I would imagine with ultra wide stances, monolifts, and canvas suits, you are going to see much less career ending patella ruptures, injuries, etc. Also, we get to see more impressive numbers
So, all that shit being said, here is what I recommend (and am doing).
I have an APF meet coming up in 10 weeks. It is a state meet so judging will be a little looser. I am squatting almost as wide as my westside stance, but a little bit in (~2 inches). On my videos, I am breaking parallel.
I am seriously considering the IPA meet in November, and if i do this, I will add 1 - 2" of height to my speed day and squat as wide as possible. I know that a parallel squat will pass here so i will train for it.
Know where you are going to lift. Train accordingly.
By the way, there is one more aspect to getting a squat passed. It is the illusion of depth. If you are blessed with big legs and a semi truck for an ass, you will have a little tougher time getting a lift passed. Everyone argues about what part of the hip has to break parallel. BUT, the faster you come down, the less opportunity you give a judge to inspect his 'imaginary line'. If you can master the technique, squatting fast is better! I couldn't do this for a long time on the box because my ham strenght was not there, but I have gradually turned my squats faster and faster. Just make sure you have the technique down so you dont slam the box. Your spine will thank you.
train hard!
/irish
I just wanted to move this to a different thread because it is a good discussion point.
I am 5'9. I swear i used to be 5'10, but I think all the squatting has squashed me. I use a 12.5" box now. I was using a 13.5, but slowly worked my way down because i was not satisfied with my depth.
Finding the appropriate box height is tricky. It depends on a couple of factors.
1. your height.
2. your build and hip flexibility
3. your ham and glute strength
4. your stance
I think you have found like many others (myself included) that they were not able to sit back on the box properly with an ultra wide stance. I worked on it for a while, dropping the box height gradually, moving my stance in a little then re-widening as i got stronger, etc. By the way, it takes me like 20 minutes of warmups and at least 315 on the bar before i can get down to the box without plopping the last inch or so.
I have said this before, and it is not a measure of disrepect. The westside lifters go extremely wide and there are NOT many of them that can get their lifts passed in a tough-judging organization with their typical stance.
On one extreme is the USPF (which i think is far too strict and anal especially with the squat). I wouldn't try squatting in this organization even when I was younger and more flexible. The next level is probably APF/WPO, which has swung from easy judging (<1996), really hard judging (1996 - 1998), back to something more reasonable (present). I think that most westside guys would have to take their stance in and drop their squats weights by 100lbs to get passed here. Recent evidence is Chuck's bomb at the WPO meet.
On the far right (easy side) of the spectrum is the IPA (also known as the high-PA). Again, I am not totally trying to diss this. Their lifts have evolved from the conventional squat to more of a hip lift . As lifters are proving, quad strength is taking a back seat to ass and hamstring strength. I do not necessarily think this is bad. I would imagine with ultra wide stances, monolifts, and canvas suits, you are going to see much less career ending patella ruptures, injuries, etc. Also, we get to see more impressive numbers
So, all that shit being said, here is what I recommend (and am doing).
I have an APF meet coming up in 10 weeks. It is a state meet so judging will be a little looser. I am squatting almost as wide as my westside stance, but a little bit in (~2 inches). On my videos, I am breaking parallel.
I am seriously considering the IPA meet in November, and if i do this, I will add 1 - 2" of height to my speed day and squat as wide as possible. I know that a parallel squat will pass here so i will train for it.
Know where you are going to lift. Train accordingly.
By the way, there is one more aspect to getting a squat passed. It is the illusion of depth. If you are blessed with big legs and a semi truck for an ass, you will have a little tougher time getting a lift passed. Everyone argues about what part of the hip has to break parallel. BUT, the faster you come down, the less opportunity you give a judge to inspect his 'imaginary line'. If you can master the technique, squatting fast is better! I couldn't do this for a long time on the box because my ham strenght was not there, but I have gradually turned my squats faster and faster. Just make sure you have the technique down so you dont slam the box. Your spine will thank you.
train hard!
/irish
