Low Box Squats

[future]

PreWO: 2 scoops N2KTS, 4 GEAR

Low Box Squats
225x10
315x8
405x4
470x3
500x3

2. One Leg Presses
Sled + 180 x 20 x 3

3. One Leg Extensions
70 x 10 x 3

4. Spread Eagle Sit Ups
Bwt x 15 x 3

PWO: 2 scoops Musce Replenisher, 3 scoops Whet To Build Muscle, 4 GEAR

 

[SouthernLord]

Fucking beastly bro.

 

[future]

Thanks!

I should be around 600x3 in a couple of weeks. I am not going to failure. Just to be safe. Actually felt great.

 

[HAYEZ]

sick fucking legs man

 

[JDid23]

awesome bro!

 

[gstacker]

Nice...

 

[Tblock1]

Huge legs.... Those were like flawless form!

 

[future]

Thanks. I felt like I was leaning a tad too much. I like to squat with a shoulder width stance unlike what most guys now do.

 

[OneBreath]

Ridiculous hamstrings. Even when you were just sitting there drinking the ntkts they were mammoth. Strong workout, movements very controlled and methodical. Great shit.

 

[the_alcatraz]

I've always thought those were pretty dangerous because you actually sit and then get up...doesn't that place too much stress on the lower back?

I'e always felt like ass to the ground squats are safer

 

[future]

You stay tight but yes it is a dangerous exercise. I have stated to so many especially the 5x5 cult that doing box squats is an advanced exercise. Their version normally is a high box they sorta touch about 4" above parallel.

The reason for this exercise is to make you stronger out of the hole. It works well but must be respected.

 

[the_alcatraz]

You stay tight but yes it is a dangerous exercise. I have stated to so many especially the 5x5 cult that doing box squats is an advanced exercise. Their version normally is a high box they sorta touch about 4" above parallel.

The reason for this exercise is to make you stronger out of the hole. It works well but must be respected.

I will stick to regular parallel squats or ass to the ground low weight squats till I become stronger on those, then I may consider.

 

[future]

It really doesnt need to be done unless you are a powerlifter.

 

[b fold the truth]

Nice intense work there man!!!! Great set of legs too!

Be careful with those box squats, with your form you can easily be setting yourself up for an injury.

Your knees are moving first on the downward and upward motions of the lift.

You took it out of the rack with your neck and spine, you didn't arch it out.

WAY too much rocking on the box. Watch the bar path...it should basically be a straight line.

Watch the straight line from your glutes to your neck as you sit on the box...you totally round, lose all arch, lose all of your air, and tightness...and you rock back.

Nice strength...but you need to give a lot more caution and concern to your technique on those.

 

[b fold the truth]

This was my box squats from last week. My form is not perfect and I have lots of imbalances right now. This was my 2nd week back training after a 6 week back injury and I have a mild sprain in my right wrist as well (my luck...lol).

Might just give you a different idea.

 

[future]

Well I dont have a monolift and I squat with shoulder width stance. I wont squat wide. I have to unload the bar the way I do because of my left torn rotator. Your advice is great but again its for someone that is a wide stance squatter. I just have to make do with what I can for now. Even the bar was whipping with just 405.

This is how I learned as well but modified it for my stance. YouTube - EliteFTS.com - Box Squats

 

[the_alcatraz]

It really doesnt need to be done unless you are a powerlifter.

how do you feel incorporating ass to the ground squats into a bodybuilding routine?

 

[future]

Well I think if you are healthy squatting should be a full ROM regardless. I think squatting although a good exercise is not essential for leg development.

 

[b fold the truth]

Well I dont have a monolift and I squat with shoulder width stance. I wont squat wide. I have to unload the bar the way I do because of my left torn rotator. Your advice is great but again its for someone that is a wide stance squatter. I just have to make do with what I can for now. Even the bar was whipping with just 405.

This is how I learned as well but modified it for my stance. YouTube - EliteFTS.com - Box Squats

I first want to say again that I'm impressed by you! I also want to say that I'm far from an expert. I can spot small mistakes but correcting them...I'm not that intelligent to be honest.

A big thing on unracking it is to think about arching the bar out...not picking it up.

You have to keep and maintain your arch in your body. I have to think "upper abs up" if that makes any sense. It works for me in my head but if my upper abs are out and pointed upwards...my arch is there.

The rocking is bad and can be dangerous. Watch your back round. It is possible to box squat as I've described (except your knees will obviously move fwd like yours do...not really a bad thing) with a narrow stance. In fact...the guys in the video you posted are squatting at West Side Barbell Club in Columbus, OH, USA. When they do their MAX box squats...they use a stance like yours.

Keep that arch, sit back as much as you can, do NOT rock on the box, come straight back up after a 0.5 second pause at the bottom.

Man...even the most ELITE lifters in the World make lots of small technical mistakes when it comes to heavy weights. Just watch my video. I'm off center on the bar (sprained wrist, left shoulder problems), I look like my hips are dancing on the way down to the box, and my first set with 492 looked horribly off. I dropped onto the box, etc...

Gotta hit the hay big man, but I'll get you lots of info tomorrow!

 

[curvymommy]

how do you feel incorporating ass to the ground squats into a bodybuilding routine?

This is how I've been performing my squats with a focus on the whole controlled movement. I started doing these with the hopes of helping my booty by going lower. Is there any benefit to doing the box ones instead for my goals (which is purely vanity_)

 

[b fold the truth]

This is how I've been performing my squats with a focus on the whole controlled movement. I started doing these with the hopes of helping my booty by going lower. Is there any benefit to doing the box ones instead for my goals (which is purely vanity_)

I don't look as pretty as future...but my legs are fairly shaped, big, lean, etc...and all I do are box squats, front squats, ghr's, deadlifts...

 

[future]

Wow! Only you and my wife have called me pretty.

Keep posting on tweaks and stuff. I'd like to be able to get some more tweaks for my squat style. What really made the squatting tough was not doing them for so long and the depth. So maybe it will get better...I hope.

 

[future]

I first want to say again that I'm impressed by you! I also want to say that I'm far from an expert. I can spot small mistakes but correcting them...I'm not that intelligent to be honest.

A big thing on unracking it is to think about arching the bar out...not picking it up.

You have to keep and maintain your arch in your body. I have to think "upper abs up" if that makes any sense. It works for me in my head but if my upper abs are out and pointed upwards...my arch is there.

The rocking is bad and can be dangerous. Watch your back round. It is possible to box squat as I've described (except your knees will obviously move fwd like yours do...not really a bad thing) with a narrow stance. In fact...the guys in the video you posted are squatting at West Side Barbell Club in Columbus, OH, USA. When they do their MAX box squats...they use a stance like yours.

Keep that arch, sit back as much as you can, do NOT rock on the box, come straight back up after a 0.5 second pause at the bottom.

Man...even the most ELITE lifters in the World make lots of small technical mistakes when it comes to heavy weights. Just watch my video. I'm off center on the bar (sprained wrist, left shoulder problems), I look like my hips are dancing on the way down to the box, and my first set with 492 looked horribly off. I dropped onto the box, etc...

Gotta hit the hay big man, but I'll get you lots of info tomorrow!

Thanks. I will work on those. Hopefully I can make those happen without hurting the other areas. I will post up another vid so that you can see if its more on par with the technique.

 

[bblazer]

Wow! Only you and my wife have called me pretty.

Keep posting on tweaks and stuff. I'd like to be able to get some more tweaks for my squat style. What really made the squatting tough was not doing them for so long and the depth. So maybe it will get better...I hope.

Only a goatee to go along with your baldness and a squatters gut would make you prettier.

B-

 

[future]

In the words of Napoleon Dynamite: GROSS!

 

[the_alcatraz]

Nice!

 

[Tblock1]

Wow both your squat videos looked like good form to me. But I guess that's because I don't have very good squat form myself Future and B fold you are both beasts though!!!!

 

[b fold the truth]

Wow both your squat videos looked like good form to me. But I guess that's because I don't have very good squat form myself Future and B fold you are both beasts though!!!!

Just birds of a different feather but the respect and dedication is the same. I believe that future has done it all. Powerlifting, bodybuilding, etc... Hatts off to that guy!

 

[the_alcatraz]

Just birds of a different feather but the respect and dedication is the same. I believe that future has done it all. Powerlifting, bodybuilding, etc... Hatts off to that guy!

Agreed.

 

[future]

Just birds of a different feather but the respect and dedication is the same. I believe that future has done it all. Powerlifting, bodybuilding, etc... Hatts off to that guy!

Yuck. I sucked as a bodybuilder but thanks. I think you made valid points that I will be aware off. Even in my deadlift training I kept thinking of my arched back etc with chest out.

 

[b fold the truth]

Yuck. I sucked as a bodybuilder but thanks. I think you made valid points that I will be aware off. Even in my deadlift training I kept thinking of my arched back etc with chest out.

When I deadlift...my lower back is arched and my upper back is flat...lol. As long as I think "belly up"...it still works.

 

[future]

Yeah same with me. The arch I guess is more technically stated as the reverse arch but similar to the squat.