Box Squat Form

blackbeard

New member
How are you guys doing these? Ive seen video and read all over the net that some use it as touch and go, others sit and rock, and others sit relax the muscles and explode off the box....

Since switching my training up to more WSB im doing these in that fashion and using strict form..i SIT, relax the flexors, push knees out and flex off the box.
any opinions, thoughts, comments, concerns?
:)
 
im no expert but when i do them, its actually a bucket for me.. thats all i get handy in my gym i try to touch the bucket with my ass and explode back up so theres a constant contraction, however i catch myself sitting for a couple secs and then exploding up every now and then
 
gottabadrash said:
im no expert but when i do them, its actually a bucket for me.. thats all i get handy in my gym i try to touch the bucket with my ass and explode back up so theres a constant contraction, however i catch myself sitting for a couple secs and then exploding up every now and then

if you train alone, using a box or whatever device to squat to isnt a bad idea so that you can check your depth without having to look down..looking down with a heavy weight spells disaster lol..

however if your doing "box squats" to improve your squat i think you should be sitting and relaxing the flexors then come up..
 
For DE day its a "kind of" touch and go. As soon as I'm on the box and posistioned correctly its BAM! Off the box. For ME day or rep work, I sit back on the box release the hip flexors, keeping abs and obliques tight, head up. And then come off the box. All variations work, but removing the stretch reflex will help most with your starting strength and explosiveness allowing you to get out of the hole when you regular or competition squat.

How about PB and some of the other PL'ers chimming in?

Iron Addict
 
iron addict said:
For DE day its a "kind of" touch and go. As soon as I'm on the box and posistioned correctly its BAM! Off the box. For ME day or rep work, I sit back on the box release the hip flexors, keeping abs and obliques tight, head up. And then come off the box. All variations work, but removing the stretch reflex will help most with your starting strength and explosiveness allowing you to get out of the hole when you regular or competition squat.

How about PB and some of the other PL'ers chimming in?

Iron Addict

good points IA..i agree with ya..on my DE days im not sitting as much..
but for ME work im not trying to cheat myself and get my numbers up id rather have lower numbers and develop the squatting muscles better by sitting and keeping stricter form
 
I pause regardless, very slight but a pause. When you get heavy, you will notice that your abs need to be strong or you are going to fly forward.
 
jcp2 said:
I pause regardless, very slight but a pause. When you get heavy, you will notice that your abs need to be strong or you are going to fly forward.

i remember you hitting 500 on a box? did you ever get a chance to test your free squat? was curious about your carryover..i know the WSB guys say you can get 100lbs carry over..but everyone is different and not everyone does them as strict..
 
blackbeard said:
i remember you hitting 500 on a box? did you ever get a chance to test your free squat? was curious about your carryover..i know the WSB guys say you can get 100lbs carry over..but everyone is different and not everyone does them as strict..


No never did, i stopped working out right after that. I probably won't test my free squat until i lift somewhere where i feel confortable with spotters, and i don't right now.
 
jcp2 said:
No never did, i stopped working out right after that. I probably won't test my free squat until i lift somewhere where i feel confortable with spotters, and i don't right now.
I hear ya bruh..youll be back before you know it..
 
blackbeard said:
i remember you hitting 500 on a box? did you ever get a chance to test your free squat? was curious about your carryover..i know the WSB guys say you can get 100lbs carry over..but everyone is different and not everyone does them as strict..
I sit and rock. I can hit 455 off the box this way, but I have nowhere near 100lb carryover to regular squats. I havent tried a squat max in a while but Im guessing I can better my box by 50-75lbs max.
 
DougoeFre5h said:
I sit and rock. I can hit 455 off the box this way, but I have nowhere near 100lb carryover to regular squats. I havent tried a squat max in a while but Im guessing I can better my box by 50-75lbs max.

cool..the stricter you do your boxes the higher the carry over youll get..
at least thats what im thinking? Like IA said all styles will help your squat..
 
I had a PT who trained all his clients WSB style show me how to box squat. It was harder to do than the way I had been training but its helped tremendously in the long run.
 
we always rock back and completely relax the hips. The only problem is when we first started doing them i lost the weight backwards during the rock back, good thing the pins were positioned right so it was easy to dump.
 
On DE box squats when you're using 55% of your 1RM should you be able to jump off the ground? Or should I decellerate just before I "take off"?
 
blackbeard said:
good clip PB-just curious though why rock as opposed to using no momentum?

this was his first time trying these so its not perfect. i lean back forward to get into postion then press up with no momentum. just a breif pause before pressing. plus he needs to sit back just abit further. the further you sit back the tougher it is to complete the movement. i am a 800lb squatter and the way i do these 455 (completely raw) kicks my ass for a set of 4 after reg squats.
 
pullinbig said:
this was his first time trying these so its not perfect. i lean back forward to get into postion then press up with no momentum. just a breif pause before pressing. plus he needs to sit back just abit further. the further you sit back the tougher it is to complete the movement. i am a 800lb squatter and the way i do these 455 (completely raw) kicks my ass for a set of 4 after reg squats.

thnx bubba :)
 
pullinbig said:
i am a 800lb squatter and the way i do these 455 (completely raw) kicks my ass for a set of 4 after reg squats.
Damn what am I doing wrong?? I sit down (parallel or lower mind you) rock back pretty damn good and then blast up. Maybe Ill get a video clip for you to look at, both box squat and regular. I dont know why my 2 lifts are so close.
 
we have a 900lb squatter ay my gym and the 455 is tough for him too the way we do it. we just sit back way far =0l its well out of the normal squat motion. you will need a spot cause when you first start them you can fall backwards.

try this. next time you do them after you sit down move your feet forward several inches. then lean forward and squat. you will see the difference. hip flexors will be on fire.

i can box squat close to as much as i reg squat if i do them with the same motion.

send the clip exmgq@hotmail.com keep it under 10mg please. thats all i can recieve in one clip.

oh and you not doing them wrong just doing them different. there is as many ways to do boxes as there is to squat.
 
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