Please Scroll Down to See Forums Below 
cheesecake
New member
Agreed.b fold the truth said:
Besides being a great exercise in and of themselves, they also teach you how to squat properly.
...chad...
.jpg "Research Chemical Sciences")
.png "Research Chemical Sciences")
The Box Squat
- Thread starter PolishHammer1977
- Start date
Besides being a great exercise in and of themselves, they also teach you how to squat properly.
...chad...
BigWh1tey
New member
1) chest up
2) head driven back into bar
3) arch as hard as possible, elbows pushing forward
4) Belly against belt
5) ass out
6) rip the floor apart
7) break at the hips
8) sit back back back
9) slight deload on the box
10) explode off the box.... ass, hams and hips
11) lead with the chest up
2) head driven back into bar
3) arch as hard as possible, elbows pushing forward
4) Belly against belt
5) ass out
6) rip the floor apart
7) break at the hips
8) sit back back back
9) slight deload on the box
10) explode off the box.... ass, hams and hips
11) lead with the chest up
PolishHammer1977
New member
Excellent additions everyone. I hope this thread can really make a positive impact on training all around.
Thanx guys!!
Thanx guys!!
PolishHammer1977
New member
MsBeverlyHills said:
I take a W I D E stance on my box squats. My feet are pressed against the power rack. This W I D E stance enables me to recruit my hips into the movement more.
My advice to you MSBH would be to try and inch yourself out more each time you squat on the box. If you feel your knees coming in with the eccentric or concentric movements, use the abductor machine in the gym. Use it for high rep sets,verylow weight every day for two weeks. This will negate the hip weakness you have and over time will allow you to box squat wider and wider.
I did use this technique myself and since I do not have the machine available tome I used a jumpstretch band. Much better IMO bc as you sit lower and push outward with your knees on the band you will feel more of a hip recruitment. Most machines are built ONE way. Ahhh, the beauty of bands.
I hope that helped.
For periformis work, I prefer to use a doubled mini band wrapped around the knees. The fault with "gym abductor and adductor machines" is that they don't force hip strength in the properplane. You need to have your hips lower than your knees to do this optimally. There are no gym machines set up that way that I know of.
As bigwh1tey mentioned, the first thing to move should be your head, back in to the bar.
...and you should end with the same arch you started with.
As bigwh1tey mentioned, the first thing to move should be your head, back in to the bar.
...and you should end with the same arch you started with.
leatherface
New member
Why do you put it in an arch like that? I position myself the same as my squat, except i take a wider stance and sit BACK. Just trying to understand here
Cuthbert, don't get me wrong, it's a great exercise. It's just that most machines don't "break parallel." So I've seen some people increase their hips strength and flexibility on those machines, but only to the same degree as the depth of the machine. Once they get really low, it still gets harder and harder to spread them. The difference with the bands and sitting below parallel is that you're increasing strength and flexibility in an even lower plane than the machines can. It's a great option for those that don't have access to a machine too. I also think the bands are harder! Plus they rip out leg hair, if you have any, and that builds character.
