More Box Squat Questions Guys :)

[rykertest]

Well, this afternoon was my first attempt at box squats and I was pleasently suprised. It was much easier than a regular or any version of a squat I have done to date. By easier I mean I felt very solid and it felt like it worked my entire quad as opposed to changing up stances and what not. It seemed to be more natural to me to sit down and then stand up and felt much safer as odd as that may sound. I assume this entire leg burn I felt is due to the load and deload aspect of the box squat?????

Since it was my first run with this, I only got up to 225 but felt very good and only squated to a seat that was paralell. Which brings me to my next question, how deep do I need to go based on the following stats;

I am 5'8", 5'9" with my shoes on. From the ground to the middle of my kneecap is 20" and from the ground to the top of the bench I was sitting on is also 20". From the ground to my belt line is 34". SO how far down below that 20" paralell should I be going for a good solid box squat? Is dropping 5" a good mark? I have some scrap wood that I will be building a box out of and was thinking 15" would be a good mark.

Thanks again for everyones feedback.

 

[rykertest]

bump

 

[xblitz44x]

Box squats are a great time. I usually do them as DE work once a week. I've found the general consensus to be to keep the box at about 13 inches. There is a thread in the power lifting forum that discusses it some more:

http://www.elitefitness.com/forum/showthread.php?t=479326

 

[rykertest]

Box squats are a great time. I usually do them as DE work once a week. I've found the general consensus to be to keep the box at about 13 inches. There is a thread in the power lifting forum that discusses it some more:

http://www.elitefitness.com/forum/showthread.php?t=479326

pardon my ignorance but what does DE mean? Thanks bro I will check that thread out.

 

[Chambewy20]

Dynamic Effort or Speed squat day, Westside Squat routine, One Upper & Lower ME (Max Effort) day and Upper and Lower DE (Dynamic Effort) days = four workouts per week.

Sorta the basic premise is you train the three lifts in a powerlifting meet, Squat, Dead and Bench.

It gets a whole lot more complicated but you get the jist.

BTW, box height is dependant upon the person, at or below parallel is great, if you go below you will always hit depth, is a great exercise for a wide stance squatter but also great for developing core strength as well.

 

[rykertest]

Dynamic Effort or Speed squat day, Westside Squat routine, One Upper & Lower ME (Max Effort) day and Upper and Lower DE (Dynamic Effort) days = four workouts per week.

Sorta the basic premise is you train the three lifts in a powerlifting meet, Squat, Dead and Bench.

It gets a whole lot more complicated but you get the jist.

BTW, box height is dependant upon the person, at or below parallel is great, if you go below you will always hit depth, is a great exercise for a wide stance squatter but also great for developing core strength as well.

awesome reply thanks bro.

 

[LiftingDukkha]

Box squats are usually used to hit the "parallel" position or lower. "Parallel" is technically where the hip & top of leg tuck together, is even with the top of the knee, when squatting down. To be safe, many people just assume "parallell" is when the entire top of the thigh is level or below the knee.

For me parallel is about 14.5" -- way lower than than the 20" box you used.

BTW, box squats can be used by varying heights. If you can use something to adjust the height from week-to-week, you can box squat to 20" one week, 18" the next, then 16", then 14", then 12", then 10-11" etc...Switch it up week-by-week, keeps your body confused so hopefully you can stimulate some progress.