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Box squat
- Thread starter anthrax
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Box squat can really improve your ability to come out of the hole. Baring the touch and go approach, if you actually sit down and unweight you are training the ability to apply force to the weight without relying on the stretch component of the lift (eccentric portion). All said, it really isn't used for much else except improving the regular squat. Maybe some correlation to a few sports that require explosion from a lower position (thinking linemen and sprinters in particular). I'm really not sure that it's terribly effective for these purposes though since explosive power for these sports is better built in dynamic lifting.
Simmons seems to be a huge fan of the exercise. The carryover to the full squat varies from athlete to athlete but tends to be a consistent %. Once you figure that out you can work on your box squat poundage and be fairly sure you are increasing your squat max providing you are covering some other bases. Being a fan of making progress outside the core lifts I feel he uses it because the training load is lighter than when performing the full squat thus inflicting less stress upon the system and saving it for specialized work. He improves the full lift but tries to leave as much recovery on the table as he can (kind of similar to the lack of deadlifting in his programs for a long time). That being said, lots of info on elitefts and westside that goes into a lot more detail than my sentence of summary. Plus he's a lot more qualified than I am especially when it comes to his own methods.
As far as box height. It should allow you to sit at parallel at a minimum. Top of your thighs parallel to the floor, the mass of your upper leg below parallel. A lot of boxes tend to be lower so that a rubber mat can be placed on the seat to allow for height discrepencies between lifters (my parallel does not necessarily equal someone elses depth due to height and length of the lower leg).
Kind of a mish mash of stuff but there's probably something in there worthwhile for you.
Simmons seems to be a huge fan of the exercise. The carryover to the full squat varies from athlete to athlete but tends to be a consistent %. Once you figure that out you can work on your box squat poundage and be fairly sure you are increasing your squat max providing you are covering some other bases. Being a fan of making progress outside the core lifts I feel he uses it because the training load is lighter than when performing the full squat thus inflicting less stress upon the system and saving it for specialized work. He improves the full lift but tries to leave as much recovery on the table as he can (kind of similar to the lack of deadlifting in his programs for a long time). That being said, lots of info on elitefts and westside that goes into a lot more detail than my sentence of summary. Plus he's a lot more qualified than I am especially when it comes to his own methods.
As far as box height. It should allow you to sit at parallel at a minimum. Top of your thighs parallel to the floor, the mass of your upper leg below parallel. A lot of boxes tend to be lower so that a rubber mat can be placed on the seat to allow for height discrepencies between lifters (my parallel does not necessarily equal someone elses depth due to height and length of the lower leg).
Kind of a mish mash of stuff but there's probably something in there worthwhile for you.
Thanks Madcow
BTW, I've already read Louie Simmons articles about box squatting but I feel miles away from being concerned
Here is my problem:
I think most of my lifts are decent but my squat (always ass to the grass) is really pathetic
I used to leg press 3 times more weight than I squat (I no longer leg press to preserve my knees)
I step-up more than I squat
I bench press more than I squat
I T-row more than I squat
...
And it seemed I'm stuck with this shitty squat
So I was wondering if box squat could help me squat some decent weight
BTW, I've already read Louie Simmons articles about box squatting but I feel miles away from being concerned
Here is my problem:
I think most of my lifts are decent but my squat (always ass to the grass) is really pathetic
I used to leg press 3 times more weight than I squat (I no longer leg press to preserve my knees)
I step-up more than I squat
I bench press more than I squat
I T-row more than I squat
...
And it seemed I'm stuck with this shitty squat
So I was wondering if box squat could help me squat some decent weight
wnt2bBeast
New member
Anthrax said:
if you use a wide stance it will build tremendous power in the hips/glutes,,make sure you are pausing on the box not just touching ten try to explode off it pushing the knees out and the hips forward..
i think box squats are awesome..personally i use boxes ranging from slightly below parallel to a very low box..i dont think (this is my opinion) it will do me any good to get 700 on a box 2 inches above para because the lift is going to be red lighted..i want my body to get used to squatting belowe para..so i either get the weight or i fail but at least i know whne i get it i broke para..
wnt2bBeast
New member
heres a clip of Ano doing box squats
when you become advanced then add chains/bands/weight releasers
http://www.gometal.com/videot/ano_box_squat_2275_divx.avi
when you become advanced then add chains/bands/weight releasers
http://www.gometal.com/videot/ano_box_squat_2275_divx.avi
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