box squats question
- Thread starter jeep
- Start date
Tafman
Official Sponsor
google for the diagram of placing the bar, gotta find that sweet spot.
for the height of the box, it all depends on your preference. u can put it high so when u squat u will feel like sitting in a chair (legs bent 90 degrees) or u can put it lower if u want to squat ur ass to the floor. i have long legs and dont like going down too far past parrallel.
for the height of the box, it all depends on your preference. u can put it high so when u squat u will feel like sitting in a chair (legs bent 90 degrees) or u can put it lower if u want to squat ur ass to the floor. i have long legs and dont like going down too far past parrallel.
pretty ricky
family man
i got a 16 inch box and thats nice.
blackbeard
New member
jeep said:
why do you want to do high box squats??
I would not do these unless you are in your suit and want to feel some weight
genereally high boxes are 16-18 inches and things will vary depending on your stance...
my advice would be if you are looking to build your squat to use a box that is parallel and one that is 1-2 inches below parallel
if you wanna squat for your dead then use a very low box somewhere between 10-12 inches
the reason is that I have always had a hard time building my squat- basically I am a tall lifter and I have a thin torso and when I get the weight on my back it feels like it crushes me- I am just not built to squat as my deads and dips are my strongest movement. I read a dave tate article stating that high Box squats would get my body used to handling heavier loads and would increase my squat strength overall when I went back to normal.
- IS this a good plan guys??
- IS this a good plan guys??
blackbeard
New member
jeep said:
show me the article where it says "high" boxes are good for the squat..
i ONLY do box squats..but if i used a box that is way above parallel once i take that box away my free squat is going to be way above parallel..
Ive read a lot of tings written by tate and dont remember that..I do agree that if you are a taller lifter and have problems reaching depth that you should start with a high box and work your way down to lower boxes..It will do you no good to squat on a 17-18" box for months at a time and then try to go back ot free squatting..
box squatting in general will build your squat
OK- I will start with high box and slowly reduce,
It is actually an interview where he said it- it is in the articles section on T-nation on the first pafe under "TATE TALKS HYPERTRPOHY" It is a quick read if you want to read it.
One more question- When I sit on the box should I sit all the way back until my torso is vertical then lean forward again to start the squat again or shoudl I keep the lean and not sit back
It is actually an interview where he said it- it is in the articles section on T-nation on the first pafe under "TATE TALKS HYPERTRPOHY" It is a quick read if you want to read it.
One more question- When I sit on the box should I sit all the way back until my torso is vertical then lean forward again to start the squat again or shoudl I keep the lean and not sit back
blackbeard
New member
jeep said:
no rocking on the box
from EFS:
Box Squat: The benefits of this exercise are numerous. They develop eccentric and concentric power by breaking the eccentric concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form on the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feel the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your ABS out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back then the other, to assume a position to squat. Set your feet up in a wide stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When one is ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your ABS out. To begin the decent push your hips back first. As you sit back push your knees out to the sides to ensure maximum hip involvement. Once one reaches the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side.. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. If you push with the leg first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat.
For more information see the articles section of the web site.
blackbeard
New member
no problem
keep us posted
keep us posted
id also suggest some below parallel pause squats with light weight to work on form.
post some clips of your work sets. it may be an easy from fix. if you dont wanna post them then email them to me and ill take a look. exmgq@hotmail.com
post some clips of your work sets. it may be an easy from fix. if you dont wanna post them then email them to me and ill take a look. exmgq@hotmail.com
blackbeard
New member
pullinbig said:
good suggestion
jcp2
Community Veteran
pullinbig said:
i agree, especially if you wear briefs on the box, your groin will get weaker. At least mine did.
And Blackbeard, i use a high box at times, and will be more with band tension, probably an inch high. My box height and ability to hit depth in full gear do not correlate. I come up when i here "up"
blackbeard
New member
jcp2 said:i agree, especially if you wear briefs on the box, your groin will get weaker. At least mine did.
And Blackbeard, i use a high box at times, and will be more with band tension, probably an inch high. My box height and ability to hit depth in full gear do not correlate. I come up when i here "up"
ive used a high box a few times too
they may not correlate but if you ONLY do high boxes some may develop a fear of going inot the Hole..i dont do any free squatting so i wanna mkae sure for themost part im gettng in the hole with my box height
G
getfitdoc
Guest
i wasn't able to squat for 5 years due to a back injury in college..
i started back again 2 1/2 months ago. but im only doing box squats. my box is right at parallel.
I've found that my the breathing is even more important now.
I hope to get to repping (15 reps) 315 with no pain. Then i will go light again and lose the box.
Squats are so amazing.. I mean take 5 years off, and you realize what they do for you even more.
i started back again 2 1/2 months ago. but im only doing box squats. my box is right at parallel.
I've found that my the breathing is even more important now.
I hope to get to repping (15 reps) 315 with no pain. Then i will go light again and lose the box.
Squats are so amazing.. I mean take 5 years off, and you realize what they do for you even more.
Last edited:
