box squats advice-

[MsBeverlyHills]

I started doing box squats again & felt knee pain after the first set that I dont get from regular free weight squats. so just wondering if-

-box height is off (too high maybe?)

-touch & go or sit on box for a second before you stand?

any other box squats advice?

Thanks

 

[fortunatesun]

Just a guess- it maybe your knee placement which should be out to the sides as far as possible- wider than a normal squat position. You want to 'spread the floor'.

This taken from L. Simmon's westside-barbell.com:

The second reason is equally important. It is generally accepted that you should keep your shins perpendicular to the floor when squatting. With box squatting, you can go past this point (that is, an imaginary line drawn from your ankle to your knee will point toward your body), which places all the stress on the major squatting muscles- hips, glutes, lower back, and hamstrings. This is a tremendous advantage.

And a useful re-cap:

Now, how do you do a box squat? They are performed just like regular squats. Fill your abdomen with air, and push out against your belt. Push your knees out as far as possible to the sides and with a tightly arched back, squat back, not down, until you completely sit on the box. Every muscle is kept tight while on the box with the exception of the hip flexors. By releasing and then contracting the hip flexors and arching the upper back, you will jump off the box, building tremendous starting strength. Remember to sit back and down, not straight down. Your hamstrings will be strengthened to a high degree, which is essential. Many don't know this, but the hamstrings are hip extensors. Some great squatters have large quads and some do not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box completely and flex off.

A high box shouldn't affect your knees. It's used when your sticking point is above parallel.
And, of course, you want to de-load your weight onto the box. No cheating allowed!

 

[Scotsman]

Were you sitting on the front of the box or actually sitting back onto the box? This is a common problem with box squats. It is really easy to go forward instead of sitting back like in a free squat.

As for the height of the box, that depends on whether you are doing high box or low box. High should be just above paralles and low just below.

I like to sit on the box for about a sec before coming back up.

fortunatesun posted a great blurb there!!

Cheers,
Scotsman