Please critique my box squat

[donny43]

http://www.youtube.com/watch?v=uwC3tHpu8UI

This was my last week of my first full 5x5 and it was the final set in the 1x3 squat.
The box hieght is 12 1/2 inches.

I am coming back from a lower back injury I sustained approx 5 months ago so I decided to give the box squat a run because of the lower weights you are forced to do.

The weight is 357.5 pounds or 162.5 kg.

 

[petpre61]

dont look down and dont lean forward before you raise again.

 

[b fold the truth]

You can tell that you have some weaknesses in there somewhere, just it is very hard to tell from here.

You could probably start at a box at least 1" higher for now, till your form improves.

How wide is your stance?

How tall are you?

Take those knees out WIDE when you squat down, not fwd.

Head up, tight arch, DRIVE out of that hole!!!!

 

[donny43]

You can tell that you have some weaknesses in there somewhere, just it is very hard to tell from here.

You could probably start at a box at least 1" higher for now, till your form improves.

How wide is your stance?

How tall are you?

Take those knees out WIDE when you squat down, not fwd.

Head up, tight arch, DRIVE out of that hole!!!!

I am around 5 f 10" or around 175 cm.
My stance is about 3-4 inches wider than shoulder width.
If I go to wide I find my groins start getting a tendonitis type pain right up the top of my groins. Could this be where a higher box comes in until strength is built up equally?
I noticed when I first looked at that how I looked down and that is the 1st thing I wil change.

 

[Czar87]

Hey i do too box squat and got this groin pain when i come up, right before locking out.

Imo he isnt leaning forward or is he ? Is it bad for your lower back ?

 

[carlsuen]

wow, really low box there.. i do mine from an approx 14-15 inch box..

b fold, are the knees supposed to go wide like a PL squat or like an oly squat? just that u sit on the box..

 

[b fold the truth]

I am around 5 f 10" or around 175 cm.
My stance is about 3-4 inches wider than shoulder width.
If I go to wide I find my groins start getting a tendonitis type pain right up the top of my groins. Could this be where a higher box comes in until strength is built up equally?
I noticed when I first looked at that how I looked down and that is the 1st thing I wil change.

I'd add a thick 35 or a couple of 45's to the box to start out with. Build the strength, technique, and flexibility.

A wider stance will help you sit back more, as you build that strength. Till you have that strength, you may DROP on the box the last inch or so. When I do low box squats with HEAVY weight I can tell when my strength fails because I drop a bit at the bottom.

 

[Tweakle]

I started doing 10 and 12" boxes after the heavy 14" work, but drop the weight by 75% for each 2" I take off the box.

like B says you can drop on your ass on that last inch or two which throws you out of the groove for the ascent a little.

 

[02gixxersix]

You want to kinda sit back not straight down. When you are in the bottom position your upper and lower leg should be past perpendicular. That just kinda looked like you ere doing a regular squat but pausing at the bottom.

 

[b fold the truth]

Going in the hospital again in a couple of hours but as soon as I can get back to a computer, I'll put up some more pictures and vids. I'll try to get back ASAP and hope for just a day stay.

 

[Illuminati]

http://www.youtube.com/watch?v=uwC3tHpu8UI

This was my last week of my first full 5x5 and it was the final set in the 1x3 squat.
The box hieght is 12 1/2 inches.

I am coming back from a lower back injury I sustained approx 5 months ago so I decided to give the box squat a run because of the lower weights you are forced to do.

The weight is 357.5 pounds or 162.5 kg.

when you set yourself up to do the box squat, set your stance just infront of the box. this will help you to emphasize a little more in terms of sitting back onto the box. but from your video, it looks like you are in decent position when you get to the box. your knees look to be inline with your toes, which is a good thing.
when you sit on the box, don't rock. just sit, relax your hips for a second, and then fire back up.
you can do box squats with any stance, PL style, or conventional stance. it doesn't really matter. just do them however you normally squat.
it looks like when you are coming off the box, you are leading with your hips. what I mean by this, is that your ass is the first thing to move, and then your head does. this causes you to lean forward when you are coming out of the hole. this is something you should take some time and correct, because it could lead to problems down the road.
also, try to tuck your elbows a little more under the bar. i say this, because, whether or not you notice it, when coming out of the hole, people tend to push on the bar (this is actually a good thing). if your elbows are not tucked then you could end up pushing forward on the bar, and it would cause you to lean forward in the squat. don't worry about getting the perpendicular to the floor, this is nearly impossible, but try to bring them under the bar as much as you possibly can.

 

[02gixxersix]

http://www.youtube.com/watch?v=Y_XvoDfcHOM

See how he has a very wide stance with his feet pointing straight forward and he just kinda sits back not straight down like a regular squat?