I Tried Box Squats for the first time

[louden_swain]

It looks like I found something to stick with for a long time. Here was my routine:

Box Squats (14 inches) - getting the feel of these
1 x 8 - 135lbs
1 x 8- 225lbs
1 x 3 - 265lbs
1 x 3 - 285lbs
1 x 3 - 315lbs
1 x 3 - 335lbs
1 x 3 - 355lbs
1 x 3 - 375lbs

Leg Presses Wide Stance
4 x 15 - 5 plates per side

Lying Leg Curls
4 x 15 - 100lbs

Seated Toe Raises
3 x failure @ 135lbs

Standing Toe Raises
3 x failure @ 200lbs

Overall, I wanted to get the feel of this exercise. The weights will increase 10-20lbs each week. Box squats will help me learn to squat with a wide stance and develop better hip flexibility. I am very impressed as my legs are trashed. I encourage everyone to try these. I especially thank B Fold, Spatts, Night Fly, and Hannibal for the extra motivation.

 

[spatts]

 

[tsarleon]

someone point me to a link/websites where they outline the criteria for box squatting...
thx

 

[spatts]

Here's a description I once gave on the women's board, and the corresponding threads:

When you set the bar on your shoulders, hold it low, grip wide, and squeeze your shoulder blades together. Pull the bar down on to you. Push your head back, not looking back, but neck into the bar. Arch your back HARD. This is ALL BEFORE YOU EVEN LIFT THE BAR OUT!! Then, arch the bar off the pegs, and back up into a wide stance. I do box squats, so I'll explain it that way. You sit BACK BACK BACK. This takes ALOT of hammie and hip flexor strength. You rest just long enough on the box to do this one key thing: You release the hip flexor, and WITHOUT EVER LOSING THE ARCH IN YOUR BACK, you flex your GLUTES to pop back up...NOT YOUR QUADS. When you look at a side view, the end of the bar should be traveling straight up and down. If your lower back hurts, you're doing it wrong.

http://www.elitefitness.com/forum/showthread.php?s=&threadid=129851&highlight=box+AND+squat

http://www.elitefitness.com/forum/showthread.php?s=&threadid=129797&highlight=box+AND+squat

You can also go to elitefts.com -->articles --> Louie Simmons. From there, there are two articles: Box Squatting, and Why You Should Box Squat.

 

[tsarleon]

i guess im confused the the "arch" in your back. isnt one supposed to keep back as straight as possible in any form of squats or deadlifts, good morning, or anything????

 

[jeremys]

arch your back backwards, sorta like when you bench. but DONT round your back, as in your mid-back being over and past your lower back

 

[spatts]

Here's Louie's description:

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.

 

[SAGAT]

i've always done box squats, (well they're bench squats in my case since i rest my butt on the bench), and have always liked them. i just somehow never got my form down for 'regular' squats.

 

[louden_swain]

When I performed these, I actually did NOT sit down with the weight. As soon as my ass hit the bottom. . . I was on my way up. Right now, I have a new soreness in my hips, quads, and ass. Overall, I was able to keep my back nice and straight.

 

[spatts]

Here's another blurb about keeping a tight arch, and the link to the full article:

You must learn to develop the strength to keep a tight arch in the lower back. This arch must be kept throughout the entire movement. The moment you begin to lose this arch, the bar will begin to drift forward and out of the natural barbell path. When the bar starts to drift toward the toes, you'll lose the squat and end up stapled to the floor. The bar must stay close to the hip joint and away from the toes.

You must also keep the shoulder blades pulled together with your elbows pulled forward. This will create the much needed upper back tightness to keep the barbell in proper position. Remember, the shortest distance between two points is a straight line, so you must keep the barbell in the proper path.

When your elbows turn out toward the back, the bar will drift forward again and end up stapling you to the floor as well as ripping your head off. This is one common mistake I see in all my seminars. When I ask attendees who taught them to squat with their elbows back, nine out of ten times they say, "My coach." This is another example of those who think they know how to squat not knowingsquat!

http://www.testosterone.net/html/body_149squat.html

 

[SAGAT]

When I performed these, I actually did NOT sit down with the weight. As soon as my ass hit the bottom. . . I was on my way up. Right now, I have a new soreness in my hips, quads, and ass. Overall, I was able to keep my back nice and straight.

do you feel them more in your hams or your quads? cuz for me it's definitely hams, maybe i'm going too wide?

 

[spatts]

I never just sit down and take a lil breather...lol. I "touch down," staying tight, and then flex the hips to come back up.

 

[tsarleon]

oooo, ok. for some reason i thought rounding your back and arching your back was the same, duh. ok. so on dead, gm, squats always try to keep you back straight, with a slight arch aswell????

 

[spatts]

Depends...there are a variety of ways to perform GM's (sticky up top).

 

[louden_swain]

October 2, 2002

1. Box Squats (16 inches) - strength increasing rapidly!!
1 x 5 - 135lbs (warm up. . . set not counted)
1 x 5 - 225lbs (warm up. . . set not counted)
1 x 5 - 265lbs
1 x 5 - 305lbs
1 x 5 - 340lbs
1 x 5 - 360lbs
1 x 4 - 385lbs
1 x 3 - 405lbs (Personal Record!!! - 209% of bodyweight)
1 x 5 - 225lbs (ass to calves cool down - stretch hams)
1 x 5 - 135lbs (ass to calves cool down - stretch hams)

2. Wide Stance Leg Presses

6 plates per side x 15
7 plates per side x 12
8 plates per side x 10

3. Unilateral HS Leg Extensions

1 x 20 - 50lbs
1 x 10 - 100lbs

4. Lying Leg Curls

1 x 15 - 100lbs
1 x 12 - 120lbs
1 x 8 - 140lbs

Hip Adductor
1 x 15 - 105lbs
1 x 12 - 130lbs

6. Standing Toe Raises - 3 x failure
7. Seated Toe Raises - 3 x failure

Notes** Squats stance has been widened. It is becoming easier to develop hip flexibility.

 

[spatts]

LS, when doing adductors, are your knees above or below your hips?

To REALLY develop hip strength, you want to have the hips well below the knees on this. That's why most "machines" that do these are inefficient.

 

[louden_swain]

LS, when doing adductors, are your knees above or below your hips?

To REALLY develop hip strength, you want to have the hips well below the knees on this. That's why most "machines" that do these are inefficient.

Oh man. . . my hips were well above my knees. We used to have a machine that was set where the hips were below the knees, but management got rid of the machine.

Thanks for bringing this up! Do you have some suggestions on how I can substitute this exercise? I want to find something that is highly effective for developing strength and flexibility.

 

[spatts]

Heehee...

Sitting on a low box with a doubled mini-band around your knees, feet out wide.

You can also do it while you are warming up squatting so you practice forcing your knees out while you squat. This activates more glute and hamstrings....

Kneeling Squats:
Kneeling Power Squats


This is the thread I took these from...it's a good read:
http://www.elitefitness.com/forum/showthread.php?s=&threadid=144952&highlight=hips

 

[louden_swain]

Spatts,

This is excellent information! I may need to purchase some bands because I don't think the gym has those in stock. As for the kneeling squats. . .they look challenging, but they seem to be very useful. I will search for some bands.

Overall, my quad strength is strong from squatting with a closer stance. Now, I am ready for the change to more powerlifting type squatting.

Thanks for the information! keep training hard.

 

[coolcolj]

Spatts, didn't ya mom tell you not to spread your legs in front of strangers?

 

[spatts]

Yeah, I think the camera man had a hidden agenda on that one. Not a flattering angle, I concur.

 

[Hannibal]

Yeah, I think the camera man had a hidden agenda on that one. Not a flattering angle, I concur.

Just doing as I was told...

 

[louden_swain]

Hannibal and Spatts,

You guys did a good job. Forget about the comments people make.

 

[spatts]

Eh...all in a day's work.

 

[louden_swain]

Here we go: 9-6-2002

1. Box Squats (16 inch depth - 22 inch stance)

1 x 5 - 135lbs (light warm up)
1 x 5 - 225lbs (light warm up)
1 x 5 - 285lbs
1 x 5 - 305lbs
1 x 5 - 335lbs
1 x 5 - 365lbs
1 x 4 - 405lbs
1 x 3 - 405lbs
1 x 5 - 225lbs (cool down, ass to heels)
1 x 5 - 135lbs (cool down, ass to heels)

2. Wide Stance Leg Presses

1 x 15 - 4 plates per side
1 x 12 - 6 plates per side
1 x 10 - 8 plates per side

3. Leg Extensions

1 x 15 - 150lbs
1 x 12 - 200lbs

4. Wide Stance Squat over platform (12 inch height - use dip belt around waist - squat until ass reaches heels)

1 x 12 - 90lbs
1 x 12 - 115lbs

5. Hip Adductor - Knees above hips (I found a machine!!)

1 x 12 - 135lbs
1 x 8 - 150llbs

Did not train calves. . . . almost barfed in gym!! Overall, excellent workout. . . .left with severe nausea.