The Box Squat

[PolishHammer1977]

We all do them so why not a thread on em'. Here are my rules, please add your own as this thread progresses. The only thing I ask is to allow me to paste 3 pics on here demonstrating the low box. Here we go;

0-fill your belly with as much air as possible
1-arch barbell off rack
2-maintain arch throughout entire duration of exercise
3-spread knees out through duration of exercise
4-spread the floor with your feet
5-sit BACK onto the box
6-pause on the box
7-flex off with the glutes


Here come 3 pics from my last box squat session. Enjoy and participate. Thanx Warriors.
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1-Notice the ARCH and solid starting position;
http://www.elitefitness.com/forum/gallery/35222/efaf98db2eac3a61946ca0282ae6ddd4.jpg

2-Sitting BACK and not down. forcing the knees OUT!
http://www.elitefitness.com/forum/gallery/35222/10c4a583ccb72d42c58230673f592357.jpg

3-Flexing off the box with the glutes for maximal contraction.
http://www.elitefitness.com/forum/gallery/35222/9abb957a84dfbde7c94da3a37bd2b037.jpg

 

[Liftbig]

not bad,

but i wouldnt really say you pause on the box, you just relax your hips for a split second.

and remember to flew off the box the first thing you do and to remember to flex your back, then hips.......etc.

 

[Cuthbert]

PH + Liftbig = solid box squat technique

 

[MsBeverlyHills]

kinda hard to tell from that pic-- but your knees look really wide--like sumo stance or so. On box squats-- my stance is narrower- like shoulder width...is that wrong???

 

[b fold the truth]

Don't you want to maintain that arch...even once you have come off the box and stood up with it???

B True

 

[rbrown]

kinda hard to tell from that pic-- but your knees look really wide--like sumo stance or so. On box squats-- my stance is narrower- like shoulder width...is that wrong???

box squats work better wide. I believe the wide stance will allow almost anyone to get more weight than they could otherwise--maybe not initially, but with training. It is almost impossible to have the proper joint angles (i.e. knees at greater than 90 degrees when on the box) with a narrow stance.

 

[rbrown]

the following is an old video I have of box squats; I think this was a warm up set, but you get the idea.

http://www.angelfire.com/tn3/ryanbrown/12-21-02/315bandboxsquat.wmv

 

[Tweakle]

The box squat is something I've never tried. I guess the old HIT dogma dies hard. I'd like to try them but the pelvic tilt most people seem to display coming off the box worries me a little - is that the way the lift's supposed to be done?

What kind of strength level would you say a trainee should be at in the squat before adding box squats to their program, could adding what seems a very specialised lift into a program too soon be counterproductive?

 

[cheesecake]

I would add not to rock forward and to drive your neck into the bar when you come off of the box.
...chad...

 

[b fold the truth]

Box squats also incorporate the hips and hip flexors and erectors MUCH more than regular squats...especially when they are done wide stanced.

Tweakle: If I were teaching someone to squat...I'd teach them with the box.

B True