Box Squat question, video links included

[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.