Box Squat question, video links included

[ScienceGeek]

Here are two videos I found of Box Squatting:

In the first one, the guy rocks forward to get off the box. I am tall, and this is the only way I can get off the box.

Big guy squatting

In this video, this kid is NOT rocking forward at all. He seems to be seriously keeping the weight on his quads. Its like the concentration curl version of the squat. I couldn't do this with my bodyweight, let alone a barbell.

Kid strict form

Is either one right or wrong?

Anyone have better video for me to learn from?

 

[blut wump]

They're both doing the same movement except that the bigger guy is sitting down fully on the box. The kid looks to be too but making less of a meal of it. Keep an eye on the shins during the actual lifting.

 

[Illuminati]

both are doing the same. the key is to make sure you pause on the box for a second, release the glutes, and then explode back up off the box. I personally don't rock on the box,

Here are two videos I found of Box Squatting:

In the first one, the guy rocks forward to get off the box. I am tall, and this is the only way I can get off the box.

Big guy squatting

In this video, this kid is NOT rocking forward at all. He seems to be seriously keeping the weight on his quads. Its like the concentration curl version of the squat. I couldn't do this with my bodyweight, let alone a barbell.

Kid strict form

Is either one right or wrong?

Anyone have better video for me to learn from?

 

[ScienceGeek]

The big guy rocks forward first to get the bar moving, possibly allowing his posterior chain to lift the weight.

I'm 6'2''. For my shins to be upright, I have to lean forward to keep the bar over my feet and keep myself balanced. I rock the weight. Am I wrong?

 

[ScienceGeek]

My stance was too close. With my long legs, it was causing me to sit too far back. Need work on flexibility for a proper power stance. Problem solved. Thanks.

 

[blut wump]

Try a high box and lower the box over time.

 

[LiftingDukkha]

sciencegeek,

I just recently began doing real sit-back box squats like the guy in the first video. In fact my form is almost exactly like that. I think that's the right way to do it.

What I found that when I did really low box squats, (1) I couldn't even really touch the box until I got up near maximal weight; and (2) I had to pause, but I couldn't really sit.

But when I went up to high box squats, well above parallel, and went to super-maximal weight (more than my regular 1 RM max), I naturally had to sit down & back on the box for a second or three. I rock just like that, after relaxing a moment, then push on up to lockout.

I'm pretty sure this is the way the Westside guys intend this.

 

[LiftingDukkha]

Try a high box and lower the box over time.

In fact, that's exactly what I began doing, about a month ago. (Before that, I was going in the other direction: From really low box up to heavy, high partials.) But begining with high, heavy partials, working down every week or 2 weeks to low boxes, definitely seems to be the way to go.

(And I believe the same principle can work for Deadlift: Begin at very high partial, almost a Heavy Shrug, then lower down one level every week, down to the floor, then to deep deadlifts.)

 

[Illuminati]

You don't have to "lean forward to keep the bar over your feet"....you need to learn to push your glutes back when decending on the squat.

.

I'm 6'2''. For my shins to be upright, I have to lean forward to keep the bar over my feet and keep myself balanced. I rock the weight. Am I wrong?

 

[Illuminati]

There is no reason why you shouldn't have been able to touch the box even with a light weight. the guys at WSB use the box squat on the DE days, where they are using 50-70% of their 1RM. That percentage isn't any where close to a 1RM. I'm not trying to sound like a jerk or anything, but if you couldn't reach the box, it was because you wouldn't allow yourself to get low enough.
On the DE Squat/Deadlift video that WSB has put out, they do not rock on the box when doing box squat. Squat down to the box, relax the glutes, and then explode off the box.

sciencegeek,

I just recently began doing real sit-back box squats like the guy in the first video. In fact my form is almost exactly like that. I think that's the right way to do it.

What I found that when I did really low box squats, (1) I couldn't even really touch the box until I got up near maximal weight; and (2) I had to pause, but I couldn't really sit.

But when I went up to high box squats, well above parallel, and went to super-maximal weight (more than my regular 1 RM max), I naturally had to sit down & back on the box for a second or three. I rock just like that, after relaxing a moment, then push on up to lockout.

I'm pretty sure this is the way the Westside guys intend this.

 

[LiftingDukkha]

Well, I mean I can't "sit back" & relax the posterior chain on low box squats. I touch the box & pause, but I can't relax the chain.

 

[LiftingDukkha]

Oh, btw, illuminati, when the WSB guys use boxes on DE days, do they go low? I think that's what you said, but I just want to be clear. I'm thinking of trying to do that, too. Instead of just staying at one particular height for all DE days.

 

[Illuminati]

Hit a box that is either at, or just below parallel, and you will be fine.
DO you have bands? they will do wonders for not only your squat, but also your bench/...

Oh, btw, illuminati, when the WSB guys use boxes on DE days, do they go low? I think that's what you said, but I just want to be clear. I'm thinking of trying to do that, too. Instead of just staying at one particular height for all DE days.

 

[3xelite]

Well, I mean I can't "sit back" & relax the posterior chain on low box squats. I touch the box & pause, but I can't relax the chain.

You should never "relax your posterior chain"; you always maintain a very tight arch. You relax the hip flexors. I learned to do this by pulling my toes up slightly while on the box. To get off the box you must then push out hard on your knees and outsides of your feet to get off the box. You should never rock to get off the box.

 

[blut wump]

Indeed, the pushing out with your feet, trying to spread the floor, activates your hips in startling fashion. I remember practicing it before I ever squatted wide and being astounded.

 

[Chambewy20]

You should never "relax your posterior chain"; you always maintain a very tight arch. You relax the hip flexors. I learned to do this by pulling my toes up slightly while on the box. To get off the box you must then push out hard on your knees and outsides of your feet to get off the box. You should never rock to get off the box.

I would warn you to not pull your toes up slightly, I did this at Westside the first time and friggin Louie about pissed himself laughing. Their philosophy is you should box squat as if you were doing your 1RM every time DE day is where you learn technique and form. Everything should be tight and planted, no rocking and no lossening of anything except your hip flexors. This is in theory is intended to work your stretch reflex while squatting, basically translates to when you do a free squat in competition all geared and suited up, you will easily squat below parallel and blast out of the hole, the lockout will become the challenge with the heaviest weights, that's what the bands, chains and weight releasers work on.

Not trying to trump any advice, just remember one fucking Saturday morning in August from hell where Louie, Chuck V. and Amy W. and everyone else were all shouting different instructions, the only thing I did right was to not get planted on the box with the weight and bands. Needless to say after the friggin 13th set of speed squats, I lost some dignity but new how to squat off a box after that.