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Czar87
New member
Please critique my form. I think i may be leaning too forward ?
http://www.youtube.com/watch?v=ecNzSy7dLE4
Thanks
http://www.youtube.com/watch?v=ecNzSy7dLE4
Thanks
Please comment my box squat form
- Thread starter Czar87
- Start date
It may help if you really spread your legs wide, more so than you would doing a regular back squat. Shins would be perpendicular to the floor and pressure on the outside of your shoe, not the ball or heel. This should cause the bar the rise almost straight up.
yoop33 said:
this is incorrect, the point of a box squat is to relax on the box and explode. relaxing your hip flexors and firing them hard and fast to build strength on deadlifts and out of the hole on a squat. stay away from locking the knees? for what? hes squatting like 100lbs, not 700.
fortunatesun summed it up, that is the stuff you want to concentrate on. your vid doesnt look bad though
well, you want to build reversal strength. If it's 'touch and go' then then bench is just a measuring stick. Glutes stay rigid to keep your alignment intact but hip flexors relax to deload the weight and then explode it back up.
Ok, I don't know who advised you to do "butt to bench" squats but they are one of the worst exercises you can do as far as causing an injury that I can think of. Get rid of that bench, you are putting stress on your spine that doesn't need to be there. If you need to know that you are going parallel, have a buddy watch and tell you when you are there, or tie a piece of string in the rack at parallel and squat to that. don't fuck your back up when you are young bro. Form looks decent.
Twoguns said:
Yep, doing them that way is plain wrong. You should be in control of the weight at all times just like with every other exercise.
02gixxersix
New member
You're doing it right except for the fact that you are wearing sandals
02gixxersix
New member
If you are doing speed squats then touch and go. If it is max effort don't let your back relax and don't just sit there but you can let you hips relax and such. You'll kinda get the feel for it I don't know how to explain it really. Don't sit down there for a long time or anything.FFQuads said:Really. I've always just touched my ass to the box and back up I go. So, should I start sitting down a bit and then explode??? I've questioned this before.
crazycarwes
New member
Damn lots of bad info in this thread!
Czar those look pretty good keep that form and you will be good to go!
Czar those look pretty good keep that form and you will be good to go!
Czar87
New member
Lol, nah im wearing adidas weightlifting shoes, but thanks.02gixxersix said:
If im starting lean forward does it mean weight is getting too heavy and shouldm reset the weight ? What happens if i lean forward, any injuury because of that ? When weight is heavy i find it really hard to push from the knees and easier go up with hips(meaning weight is unmanagable?).
I have weak knees, just recovering from injury from 6months break.
Thanks
02gixxersix
New member
That's how you're supposed to do it. It teaches you to come out of the hole better or something and move your head first. It is supposesd to put more stress on your hip flexors.Czar87 said:
Tweakle
New member
http://www.youtube.com/watch?v=hSOFV7wjn0I
A well executed box squat with a controlled negative and no spinal stress. His 'pendlay' rows are quite something too
A well executed box squat with a controlled negative and no spinal stress. His 'pendlay' rows are quite something too
NorgePrecision
New member
I don't understand the point of box squats. It leaves too much room for error.
C
curgeo
Guest
Okay, I think you form is okay but I can offer a couple of suggestions:
Keep that arch in your lower back, squeeze the bar hard and try and contract your lates while pulling your elbows forward. That should lock you in a little better and keep your back in the proper position, particularly the upper back. A lot of people are not that flexable in the pectoral and shoulder girdle, so do what you can.
Think about spreading the floor with your feet. You should be pushing from the sides of your feet...the outside sides. It should help to activate your hips.
When you are decending, spread your knees out to the sides. Break with your hips first, sit back like you are sitting on a toilet. Pause for a second on the box keeping you back and whole body tight.
Your head should move first on the concentric, but I like to think of it as my upper chest moves first. It makes sure to keep form a little better when I think of it that way.
What we are after is an incredible tightness and stretch in the hamstring, glute and hip area.
I know you know all this, I just felt like it should be reiterated.
Your form looks good, but I would widen my stance when the hips accomodate and get used to the pressure of squatting this way. Think of the chest coming up and try and be as explosive on every rep when you can.
As for those who don't speak well on box squatting, please do some research. This isn't bodybuilding he is doing...it's about functional strength and explosiveness....which is not what bodybuilders train for.
Keep that arch in your lower back, squeeze the bar hard and try and contract your lates while pulling your elbows forward. That should lock you in a little better and keep your back in the proper position, particularly the upper back. A lot of people are not that flexable in the pectoral and shoulder girdle, so do what you can.
Think about spreading the floor with your feet. You should be pushing from the sides of your feet...the outside sides. It should help to activate your hips.
When you are decending, spread your knees out to the sides. Break with your hips first, sit back like you are sitting on a toilet. Pause for a second on the box keeping you back and whole body tight.
Your head should move first on the concentric, but I like to think of it as my upper chest moves first. It makes sure to keep form a little better when I think of it that way.
What we are after is an incredible tightness and stretch in the hamstring, glute and hip area.
I know you know all this, I just felt like it should be reiterated.
Your form looks good, but I would widen my stance when the hips accomodate and get used to the pressure of squatting this way. Think of the chest coming up and try and be as explosive on every rep when you can.
As for those who don't speak well on box squatting, please do some research. This isn't bodybuilding he is doing...it's about functional strength and explosiveness....which is not what bodybuilders train for.
agreed.. what tweakle posted was meant to be a joke.. dunno y some of u can't see it.. zzzzz.. the guy was practically bouncing off every rep! he's doomed for a spinal re-allignment soon..
and i agree with what curgeo said.. box squatting is a means to develop explosive power from the hole for squats and especially the deadlift.. i can only imagine the carry over..
and most POVs given on this forum are mostly based on a weight lifting/strength training approach.. u won't be able to find much BB opinions here..
nice thread to clear out any misunderstandings and study the box squat..
and i agree with what curgeo said.. box squatting is a means to develop explosive power from the hole for squats and especially the deadlift.. i can only imagine the carry over..
and most POVs given on this forum are mostly based on a weight lifting/strength training approach.. u won't be able to find much BB opinions here..
nice thread to clear out any misunderstandings and study the box squat..
C
curgeo
Guest
It kind of looks as if your hips are moving before your chest. When driving with your chest, your hips will move after your chest......if you don't do it like this, it is easier for your upper body to tilt and for you to lose drive FROM the hips.
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