Help With Box Squats Please

[2Shy]

I tried these for the first time tonight. My gym doesn't have a box, so I had to use an aerobic step and risers. The first thing I noticed was that I started out too high and had to keep lowering my box. I figured if my knees could feel it, then the box was too high. Oh, well. Live and learn.

I don't have this problem with a regular back squat, but I noticed that in the box squats I had to be careful not to rock forward onto my toes. I guess it comes from pausing on the box and starting fresh again. What's the best way to prevent this?

Oh, I probably should have told everyone (I know you all have been losing sleep over it! Hah!) but I squatted with the OL bar finally last Sunday.

My buddy won't help me do 1RMs for another week. He claims I am always pushing things and considering I still have problems catching my breath (bronchitis) he doesn't think I'll get a true maximum if I am not at 100%. ~I~ said yeah, but think how quickly I could surpass my PRs! He said no dice. lol

Anyway, what am I doing wrong?

 

[spatts]

Well, the "pause" concerns me for starters. You don't sit down, relax, regain composure, then come back up...that's a recipe for injury. You stay tight, touch down, and then in on move you move your head back and hips forward to stand up.

 

[makedah]

my box squat form isn't very good. I definitely "rest." (oops) I've caught myself "rocking" on one or two reps, but usually I punch out of the bottom. I've just come up with an idea - I've got to imagine that the step/box is a hot plate!

Spatts - I JUST noticed today that my traps were coming in. So, your new avatar is not only impressive, but down right SPOOKY!

 

[spatts]

Thanks!

 

[2Shy]

Ahhhhhhh. I thought about it this morning and I also think I was not sitting back far enough, just touching the edge of my butt to the box--also something I don't do in a regular squat. Would that cause the rocking forward onto toes?

I must be misunderstanding the use of the box. I thought you actually sat on it (what I call the pause) i.e., allowing the box to support your weight for a split second.

 

[spatts]

Yes, you use it to completely stop momentum, but you don't relax. You stay tight.

 

[w84me]

I've got to show some others this too ... definitely has been a discussion at the gym - pause, or no pause & length of pause.

 

[Temple]

One of the main things with this is that the motion that your hips follow is not an up and down but rather a back and forth. When you rise off of the box the thrust comes from the glutes and the pelvis thrusts forward as it rises. If you are doing it properly you will notice that your groin becomes sore within the first couple of weeks. Also press your knees out as you lower.
I tend to try to rock up on my toes when I am going heavy and I have paused too long on the box and lost my tightness so I would say that it is a sign that you are allowing yourself to relax at the bottom.

 

[Hannibal]

One of the main things with this is that the motion that your hips follow is not an up and down but rather a back and forth. When you rise off of the box the thrust comes from the glutes and the pelvis thrusts forward as it rises. If you are doing it properly you will notice that your groin becomes sore within the first couple of weeks. Also press your knees out as you lower.
I tend to try to rock up on my toes when I am going heavy and I have paused too long on the box and lost my tightness so I would say that it is a sign that you are allowing yourself to relax at the bottom.

Good point, Temple...

 

[SteelWeaver]

Here's a video:

Good lord, spatts! That is ....

wow. Just wow.

 

[JJFigure]

Thanks for posting the video! I was planning on starting to box squat, and it clears up all my questions!

 

[2Shy]

Thanks everyone. I think I was probably relaxing. The video helped a lot.

Reminds me of the first time I attempted any squat and I was so hung up on form that I totally screwed up everything. It's actually a natural movement (well, except for holding something on your back) when you think about it.

Tomorrow "stay tight; don't relax" will be my mantra!

 

[spatts]

Yeah, if you hang out around here on M. E. Squat day, you'll here "STAY TIGHT" getting screamed regularly toward the end of the workout.

 

[2Shy]

I think this quote is what is confusing me (from Dave Tate in your WSB Sticky):

"Once you reach the box, you need to sit on the box and release the hip flexors. "

What does he mean by release the hip flexors? To me, that means relax? So confused now!

 

[spatts]

No, you release the tension in the hip flexors that you used to lower yourself, and in one swift move, you flex your ass and drive you head back to stand up.

 

[Pamela]

Thanks Spatts for the Video.

What's the difference between box squats and squating down on a bench,
Other than legs wider?

Pamela

 

[makedah]

You can have you legs wider on a bench (if you straddle the bench). The difference is that those who do box squats tend to/want to have a box that is a custom height. With gym equipment, you have to make do. Also, the box is big enough that they don't have to worry about missing it when they sit back.

 

[MsBeverlyHills]

spatts--

thanks for posting that video-- oh my god-- I thought you stood on the boxes... LOL!!

that coulda been a little embarrassing

 

[b fold the truth]

I don't have this problem with a regular back squat, but I noticed that in the box squats I had to be careful not to rock forward onto my toes. I guess it comes from pausing on the box and starting fresh again. What's the best way to prevent this?

Possibly weak hams and the inability to sit BACK instead of down. What kind of shoes are you squatting in?

B True

 

[spatts]

Weak hips and hams.

Let me put it this way. Project has been squatting with Hannibal and I for about a year and STILL hasn't "felt" what we're talking about. It's not easy for everyone, and I can't imagine that trying to explain it over the net really helps much at all. I KNEW what I as supposed to do, and had even done it before, and it took me 7 months to solidify my stance/posture.

Get a broomstick and a video cam...practice, practice, practice.

 

[2Shy]

I wasn't able to use a box last night. I got to the gym early and there was an aerobics class in the room where they keep the steps. So I just did normal squats.

BFold, I think you're right. I was a bit stymied by the box. It seemed so alien to have it there that I don't think I was really sitting back like I normally would do if it was absent.

And you are correct. I wear everyday tennis shoes. I know they're bad for squatting, but since I am not goiing into competition, I thought it would be okay. Maybe after we are all employed again I will invest in some better gym shoes.

Spatts, not the broom again! Well, okay. If I notice this problem Friday, I will drop the bar and get an aerobics stick (whatever those things are).

Temple, when I first started squats (albeit body weight and then up through those aerobics bar to an EZ bar with weights and finally to the "big person's bar") I definitely felt it in my groin afterward.

 

[Pamela]

You can have you legs wider on a bench (if you straddle the bench). The difference is that those who do box squats tend to/want to have a box that is a custom height. With gym equipment, you have to make do. Also, the box is big enough that they don't have to worry about missing it when they sit back.

Thanks Makedah

You look like the the girl who plays in Yanni's Band?


Pamela

 

[makedah]

Okay - how do YOU know who is in Yanni's band? (snicker snicker)

I had to look this up. I guess you're talking about Karen Briggs:

I don't think I look like her. At any rate, my avatar is not a pic of me.

A smiley to the first person who can tell me who it is a pic of.

 

[BronzedGoddess]

Imagine there is an egg on the box and you want to touch it but not break it. That works for me.

 

[Pamela]

Okay - how do YOU know who is in Yanni's band? (snicker snicker)

I had to look this up. I guess you're talking about Karen Briggs:

I don't think I look like her. At any rate, my avatar is not a pic of me.

A smiley to the first person who can tell me who it is a pic of.

LOL @ Yanni's band..

No your Avatar doesn't look like her.. My mistake.. The girl in Your Avatar is so much prettier than she.
But have you ever seen her play?

Not sure who your Avatar is though!

 

[makedah]

No, I've never seen Yanni's band or heard any of their music.

The woman in the avatar is Jill Scott, a singer/poet. She was also one of People Magazine's "Most Beautiful People" in 2001.

 

[squat800]

http://www.deepsquatter.com/strength/archives/ls9.htm

go to the archive and read all Louies Simmons stuff

 

[spatts]

Amen.

 

[Pamela]

What do you think about doing them on a Smith Machine?

 

[b fold the truth]

What do you think about doing them on a Smith Machine?

B True

 

[Pamela]

B True

I take this as a NO!!

BTW Bfold congrats..

 

[2Shy]

I've read everything there by Louis Simmons and Dave Tate and also on elitefts.com. I think I have an idea on what I was doing wrong and, hopefully, will receive a few poiners tonight.

Thanks!