Box squat

[bignate73]

teach you to sit back in a squat.

give you a specific depth that is consistent to squat to

break up the concentric and eccentric.

teach explosiveness out of the hole

 

[Chambewy20]

Primes the stretch reflex...

 

[mm107]

I ONLY BOx sqaut. i can box sqaut 315. I just started training full rom ATF w/ Pause. I feel the box got me ready for the ATF's.

 

[carlsuen]

do u completely sit back on the box or do u just touch it? can anyone provide me with a comprehensive link about box squats? any help would be much appreciated..

 

[al420]

do u completely sit back on the box or do u just touch it? can anyone provide me with a comprehensive link about box squats? any help would be much appreciated..

This was in the begining of the post -

your box is too low- according to Dave Tate anyway.

http://www.t-nation.com/findArticle.do?article=body_120squat

 

[Chambewy20]

do u completely sit back on the box or do u just touch it? can anyone provide me with a comprehensive link about box squats? any help would be much appreciated..

Completely sit back, release the hip flexors and stand back up. If you suck at staying tight or need to help develop core strength, take ~3 second pause while on the box, this will make sure your ass feels it the next two days....

 

[gjohnson5]

Feel free to rip me
I generally do pl squats only...

I started doing atf after reading some threads here.
So when people do ATF , people are not lowering the weight, standing at a narrow width, and making thier hamstrings touch thier calves?

If so my behind is 2-3 inches off the ground and not 4 even when I was like 250 lbs

 

[Illuminati]

not sure of a correlation between a box squat weight, and free squat weight. but i do know that if my box squat 1rm goes up, my reg. squat follows proportionally.

 

[blut wump]

Feel free to rip me
I generally do pl squats only...

I started doing atf after reading some threads here.
So when people do ATF , people are not lowering the weight, standing at a narrow width, and making thier hamstrings touch thier calves?

If so my behind is 2-3 inches off the ground and not 4 even when I was like 250 lbs

The actual depth seems to vary a lot from person to person, probably depending on the amount of body mass in the way and flexibility. So long as hamstrings and calves make a good, solid contact, it's an ATF squat in my book.

When you see pictures of Olympic lifters at their deepest, though, their hamstrings are often lower than their calves. Their foot spacing is often fairly wide too but not as wide as many powerlifters take theirs.

 

[Tweakle]

I did 8 x 3 off a 12" box yesterday and it was brutal.. if my injuries had allowed me to Oy squat the same weight I was using, pain free, to that depth it would have barely been a warmup, but sitting to the low box was rough. Amazing the difference a couple of inches makes