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Critique box squat form - powerlifters?

  • Thread starter Thread starter revexrevex
  • Start date Start date
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revexrevex

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http://www.bebinary.com/alex/july29/315x1boxsquat.wmv

Its only 1 meg. Can you please give me tips on what to improve. I really tried to keep my shins vertical, and panicked a bit on 315.

IronLion gave me few tips already about placing bar even lower. This was the first time that my shins were so vertical with such heavy weight. Anything else I can do to improve?
 
Lower the weight. Concentrate on form and speed.

Combine those two you WILL develop tree trunks that will produce power and speed.

Take your videos from the SIDE angle. It really helps with form analysis.
 
number 1: your squatting down and not back. push your hips out as far back behind you as possible.

2: dont let you knees go forward at all. your actually were even over your toes.

3: keep your arch on the box you let your back round over.

4: you picked your feet up on the 315 and moved them back....... bad bad bad....lol

im no expert but these are things i can see.


X
 
How did you see that my knees went over my toes? The video did not get it, and the shins were actually very parallel, they barely moved. I rounded when I hit the box and relaxed my hip flexors. And that is the farthest I can sit back without lifting my toes off the ground. But thanks for the feedback.
 
sorry bud........ but you knees were over the toes........ when you start up you move forward and the knees are out in front.

and yes you can sit further back. you just need to practice with lighter weights and strengthen your hips and hamstrings.

and you just relax your hip flexors........ you never round the back though.

X
 
Revex

Heres a word of advice. When someone gives you advice - take it like a man. If you truly knew the answers than you would not ask the questions. I know Exodus knows what he is talking about. I know what I am talking about. Listen and learn or you're lost.


Lower the weight & work on form.
 
Rev bro, here it is: you are coming over your toes BUT not on the way down. You seem to rock forward and lean to get up off the box...this is why you replaced your feet ect. When you come up your knees come forward probably because your body is trying to let you use your quads.

By lowering the bar and arching your lower back, keeping youur shoulder blades pinched together, you can have that forward lean that you are simulating by rocking yourself up.

I would work hard on flexing your lower back and pushing back with your hips BEFORE your knees move, not at the same time.

trust me it will all click one day soon....
 
looks like you are sitting back pretty good to me....

it's possible your knees came over on the way up though...hard to tell from the angle.


you are rounding your back on the way up a bit.
 
IronLion said:
Rev bro, here it is: you are coming over your toes BUT not on the way down. You seem to rock forward and lean to get up off the box...this is why you replaced your feet ect. When you come up your knees come forward probably because your body is trying to let you use your quads.

By lowering the bar and arching your lower back, keeping youur shoulder blades pinched together, you can have that forward lean that you are simulating by rocking yourself up.

I would work hard on flexing your lower back and pushing back with your hips BEFORE your knees move, not at the same time.

trust me it will all click one day soon....
Click to expand...

Exaclty...and one of the reasons you're rocking forward is because you're losing tightness on the box. You're sitting down, rocking back, rounding your lower back out, then rocking back forward, and then using that same momentum to stand up with your quads. If you kept a tight arch on the box, touched down, and lifted off, that rock would be gone, and you wouldn't be able to shift forward and use your quads. You're also falling on the box rather than controlling yourself down with you hamstrings....lack of hamstring strenght and/or recruitment.
 
I was told to relax my hip flexors once I touch the box, and straighten my back. That was precisely what I did. After I relaxed, I tighten everything up, and rocked forward. How else it possible to get up in this position, when your heels are so far forward? I felt hamstrings all the way down when I sat. Anyway I won't argue with anyone because you know more.

So what I will do is

1. Lower the weight
2. Put bar lower on back
3. Put hips and ass back and then use my knees and
4. Keep the same angle I sat on the box to get up from it
 
You release the hip flexors (which are on the front of your legs) and flex your ass and drive your head into the bar to stand up. What you are doing is going to F**K your spine in due time.

"How else it possible to get up in this position, when your heels are so far forward?"

EXACTLY! :idea: That's why most people do it wrong...it's hard to do. You have to have the hammie and hip strength to do it. Trust me it can be done! Try using less weight with proper form, and I bet you will be able to do it just fine. If not, there's something you need to work on.
 
What has helped me, is to think of it as pulling yourself up using your glutes and hams. I know when I am doing it right, because I feel my hams tighten and pull as I stand up. If I feel it in my quads more than my hams, I adjust or lower the weight until I feel it in my glutes and hams again.


.02,
Joker
 
It helps me to think F**K THE BAR! What do we do deads and GMs to increase the squat for, anyway? lol

It's all about the hips. In all three moves. F**K THE BAR.
 
Well I know that I partially did it right. My hams and hips are so sore that when I tried to do it with just bodyweight just now, I couldn't. Well its improvement anyway, before I just sat straight down. One more question... so the knees should be perpendicular when I get up from the box squat as well? I thought it was only when you go down, and when you get back up, anything goes... you just flex all the muscles and drive yourself into the bar.
 
One of these days, I really am going to f**k the bar. From the back.
 
slobberknocker said:
One of these days, I really am going to f**k the bar. From the back.
Click to expand...

LOL



anyway,

are your hips sore? then you got the fuckin job done.

keep your fuckin back straight and your knees behind your fuckin toes and you're fine.


goddamn spatts you have some thighs on you ;)
 
spatts said:


Shit, that was a year ago. You should see them now. lol
Click to expand...

i did a few weeks ago!!!!:p :horny:

X
 
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