Box squats

[Frosty]

Ok, so reading SpikeyLizard's article, I got pumped up to go mess around with box squats. I injured my lower back many months ago being a retard doing the box squats, and now it's finally getting better after doing heavy deadlifts and cleans. BUT, I haven't squatted in probably 6 months!

So, I messed around last night and could only box squat about 400. I'm gonna give the Westside style method a shot of DE and ME and go really heavy on the ME days, like 4x2.

Does anyone have any idea of how much I could expect my squat to increase? I've only ever done box squats once before, and it wasn't even that heavy...I was just stupid and hurt myself.

I gotta go buy more plates. Damn...it feels good to have to do that

 

[jynx]

Also remmeber to get clips for the bar. My friend was supposed to secure one side for me and forgot and the plates started sliding off. Almost killed some kids that were lifting next to us.

For warmups always try to go to a lower setting on your box, that way when you are actually doing them your body thinks its easier as it is somewhat higher. I don't do too many warmups, usually like 5 reps with 315. Then I jump up like 200 pounds and it's go time.

 

[blackbeard]

why would you do 400 on a lift that you havent done in awhile and also one that you previously hurt yourself on?..unless you squat 6plus for reps (10+) then 400 is exactly heavy??

 

[Frosty]

why would you do 400 on a lift that you havent done in awhile and also one that you previously hurt yourself on?..unless you squat 6plus for reps (10+) then 400 is exactly heavy??

Because I know how to do it now

 

[pullinbig]

why not 405? =0)

anyway box squats are a tremendous movement to teach proper form and to help with bottom end power if done correctly. the are very easy to cheat on so the lifter would be robbing his self of the benenfits of box squats.

make suren the box is 2-3 inches below parrallel. make sure you sit back and down so that you break your normal plain of descent. once sitting completely relax you legs. now lean forward a bit and drive up using legs and not back. drive knees apart as well. if you do these correctly you will not be moving any where near the weight you do on a reg squats.

you will need a spotter on these if done correctly also. more to keep you from falling backwards at the botttom than to help finish the press part.

 

[Frosty]

why not 405? =0)

anyway box squats are a tremendous movement to teach proper form and to help with bottom end power if done correctly. the are very easy to cheat on so the lifter would be robbing his self of the benenfits of box squats.

make suren the box is 2-3 inches below parrallel. make sure you sit back and down so that you break your normal plain of descent. once sitting completely relax you legs. now lean forward a bit and drive up using legs and not back. drive knees apart as well. if you do these correctly you will not be moving any where near the weight you do on a reg squats.

you will need a spotter on these if done correctly also. more to keep you from falling backwards at the botttom than to help finish the press part.

Thanks, pullinbig. I only have 400lbs in olympic plates, so that's why not 405

I built a squat rack with spotter bars, so I'm pretty safe when I do them. It's definitely easier going down, and once I sit back and relax and then initiate the concentric, it feels 30 lbs heavier.

Any idea of what kind of increases I might see in my squat with doing box squats for 4-6 weeks?

 

[pullinbig]

without seeing how you squat and watching you box squat as well tough to say. send me some clips of both movements and i could prolly tweek it for ya a bit to help maximize gains.

are you using the same stance squatting as yo do on box squats? how deep is the box set up. i mean really not just guessing. a camera will be needed for this or a powerlifter who knows what a real leagal squat looks like. are you dumping any of it on the back or it is mostly legs. once again a camera is needed here so you can watch your self. invaluable tool. everyone has room to improve on squat form cept maybe ed coan or a couple of others.

post the clips or email them to me.

 

[Frosty]

pullinbig,

Empty your PMs! I sent you a video to your cyber rights account.

 

[pullinbig]

i got it. pmd you back.