Box Squat vid (critiqes please)

[NWinters]

did sort of an ME lower today......I have a vid of my box squats, and want some info on my form.

http://briefcase.yahoo.com/winters19


Box Squats
135x2x5
225x2x3
275x3x5 (workset)

GM's 225X3X3 (emphasizing on form)

Stiff deads
295x3x3

Standing calve raises

225x2x10


thanx

Nick

 

[spatts]

You are forward. There are two ways to make yourself look like you're sitting back more: You can sit back more, or, you can spread your knees more. I think you just need to get your knees out more. This sounds crude, but your lower back should be arched so far that you feel like you're going to sit on your nuts, not your ass. Then when you come up, your head should move first. The first thing you move is your torso...to rock forward and stand up.

 

[NWinters]

when you say sit back, you mean i sould arch more or stick my butt out farther?

thanx

 

[crew9]

I think she means like sit back like theres a back to the chair and your leaning on it.

 

[cheesecake]

I'm no expert by any means. I'll still have a lot of work to do on my box squat form.

spatts pretty much nailed it. Also don't stay on the box that long. Just sit down, unflex your hips, and then explode up. Also, don't rock like that. Just go back until your butt touches the box and then come up.

I suggest that you watch some of Bfold's box squat videos. He has incredible form.
...chad...

 

[NWinters]

thanx cheese.

 

[spatts]

I think she means like sit back like theres a back to the chair and your leaning on it.

No, please don't do that. Just spread your knees out more. When you pause and are ready to stand up, fire from the hips while maintaining torso position. You are rocking forward, bringing your knees in, and standing up with your quads. I can see it because I sometimes still do it too.

 

[Liftbig]

are you squatting barefoot?
where some chucks if you can, it makes it so much easier to spread the floor, which brings your hips into the squat alot more.

also i think you should widen your stance some, sit back more, and like spatts said get your knees out some more.

also you need a better arch, pushing your knees out will help some, by keeping you more upright. try tucking your elbows under the bar to get a better arch in your upper back. i cant tell from the video, but make sure you keep your head up too.

 

[NWinters]

yes..I lift Fred Flinstone stlye, I gots to get me some of dose Chucks!!!

 

[Liftbig]

you know, from what i saw in the cartoons, fred flinstone was pretty damn strong,

 

[DrBones]

This sounds crude, but your lower back should be arched so far that you feel like you're going to sit on your nuts, not your ass.

How do you know what its like to sit down on nuts?

Heheh.. I'm just bustin your balls.. wait a second... uhhh... nevermind

 

[IronLion]

the issue that I see more than anything is arch and set up.

arch...spatts explained it well...sit on your nuts

set up....you are not keeping a tight upper back and a big chest....pretend like you are going to bench press the bar through your back, so you would flex your lats and retract your sapula....then take a deeep breathe and expand your chest as big as possible...set the bar on your rear delts and widen your hands out the bar.....keep your eyes up at a 45 degree angle

good luck bro...I know there is a lot to digest

 

[he-man]

check this out its a sticky at the top of the board orig posted by spatts

http://www.asylum-strength.com/videos.htm

 

[cheesecake]

good luck bro...I know there is a lot to digest

The understatement of the year.

The squat is one of the most complex things that I can think of.
...chad...

 

[PolishHammer1977]

Excellent advice!

Once you get the form you are going to be able to squat a shitload of weight Nick. No doubt about it.

 

[b fold the truth]

Squats used to be a lot easier...but I used to be a lot weaker on them too. I can't get pissed before squatting now because I am yelling to myself everything that I need to be doing while squatting...lol.

Chucks
Wider stance (feet out to the collars of the bar)
Toes out a little
Knees out
Sit Back not down
Don't rock fwd on the way up
MUCH tighter arch

You need to write everything down and make a checklist that you can go over between every set of box squats.

I think that your stance and arch are the two biggest things. You are losing your arch near immediately which is causing you to bend over and lean fwd on the way up.

It takes time...remember that 1k squatters are still working on technique.

B True