Guys, comment on my box squat form

[revexrevex]

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]

bar is too high....therefore not enough lean

hips and ass need to push back to start move and when they won't go back any more then the knees will bend

nice second effort btw

 

[revexrevex]

Thank you IL, I'll put it even lower. That was lower than I usually put. And I pushed my ass out until i felt full ham stretch, and then I sat down.

 

[IBench900]

I'd say open up your stance, but how much can you really open uo in that thin a$$ squat rack your squatting in.

I have the same problem in my gym with those cheesy skinny squat racks. I actually have to walk about 10 steps out of the rack to squat. And when I hook up the bands well thats a nightmare as well.
Kobe

 

[dg21]

Besides what has been said, I say keep your arch more and keep your abs tight the whole way through. It looks to me like once you sit down you rock back and lose all tightness in your torso.
Keep working your hamstrings.

 

[revexrevex]

Bench and dg21, thank you guys

But do you think the form was alright? It was first time ever I kept my shins vertical with that kind of weight... I followed Iron Lion's advice and pushed hips back until I could stretch. And tightness is definetely a problem, thanks dg

 

[pwr_machine]

I think the width of your stance looks fine in the video.

 

[HeavyBomber]

I'm fairly new to box squatting also. Are you supposed to rock back on the box like that?

 

[IBench900]

Louie Simmons "Sit back...not down"

Kobe (the innocent one)

 

[BigWh1tey]

the bar needs to be lower , you stance needs to be wider, your shaking with the weight so you may need to improve your core strength (abs, and low back). Your belt is too wide. You need to sit back further and keep your back straighter ( i think the high bar position is kind of folding you over in the middle). You should be leading with your ass. When you set up think of this:
1) break the bar across your delts and drive your head back into it.You want your shouder blade as tight as possible together.
2)stick your ass way out.
3)try to rip the foor apart with your feet to keep quad use to a minimum.
4)sit back, way back so your knees are far behind your toes at the bottom
5)when you come off the box your lead with your chest not your shouders. concentrate on on #3.

and for christs sake don't change your foot position when you're on the box like you did with 315 . Your hams and glutes must be weaker than they should be , you pulled your feet in and back so your could drive with your quads . ligthen it up and do it right.

 

[revexrevex]

Bigwhitey thanks bro. I will put it much lower, and sit even more back. I know i fucked up on 315, and i used quads to get it up anyway I can..... it was like this shit is going up whether it likes it or not. I will definetely lower the weight and use triples or sets of 5 to work with the form. Thanks again bro,,,,, I will videotape new video and show you guys