what is a box squat?

[Roolps]

i'm not a plifter and gym at a small gym in a remote location so i don't get into contact with any pros but
i have been lifting for a couple of years and squatting is one of my favourites.
can pullingbig or another plifter please explain what box squatting is?
thanks for your help

 

[MotownMuscle]

It is just squatting down on a box. The box is around 12 to 14 inches tall, not sure exactly. They help with explosion out of the hole.

 

[Roolps]

thanks motown
my internet connection is really slow so i can't check out all the video links that have been posted on technique

just wondering if you would go lighter than normal 'cause i 'm thinkin there is a lot of stress on the spine when you sit down on a box w/ heavy weight across the back.is this so?

 

[pullinbig]

i am workin gon posting some workouts we do showing box squats, board presses, etc.....

use less weights on box squats not because of spine but because they are tougher. make sure box is 2 - 3 inches below parrallel. you can use cardio steps and stack um to desired height. place feet on either side of box and sit down and back. relax at the bottom then drive up with knees apart. great for hip flexors and overall strength. plus they teach proper form and depth. many lifters are lacking here. i posted a pic of a parrallel squat. in another thread labeled squats. make sure you squatting well below parrallel when squatting on free squats as well. goes as deep as you can. do not cut them off short. good luck bro

 

[josh81]

i am workin gon posting some workouts we do showing box squats, board presses, etc.....

use less weights on box squats not because of spine but because they are tougher. make sure box is 2 - 3 inches below parrallel. you can use cardio steps and stack um to desired height. place feet on either side of box and sit down and back. relax at the bottom then drive up with knees apart. great for hip flexors and overall strength. plus they teach proper form and depth. many lifters are lacking here. i posted a pic of a parrallel squat. in another thread labeled squats. make sure you squatting well below parrallel when squatting on free squats as well. goes as deep as you can. do not cut them off short. good luck bro

Good info as long as your knees don't have a history of giving you trouble. I have buddies who can't go down any lower than parrellel, otherwise they will be hearing from their knees in a short time to come!

 

[pullinbig]

Good info as long as your knees don't have a history of giving you trouble. I have buddies who can't go down any lower than parrellel, otherwise they will be hearing from their knees in a short time to come!

if you havin kness probs (i do) and wraps wont help then stopping at parrallel is worse than descending all the way down. puts a lot of pressure on knees to cut squats off. the biggest mistake people make when squatting deep is bouncing at the bottom. this can lead to problems. ease down and power up. if you still cant squat then box squats and rack squats help to alleviate some of the probnlems associated with squatting.

 

[Mex Rookie]

Here you go Roolps,
BoxSquats are a good way to lear proper technique for a Squat.

Hope this helps.

 

[pullinbig]

thanks mex. what the hell is that pic of under your name.

 

[Mex Rookie]

thanks mex. what the hell is that pic of under your name.

hahaha! It's a long story but it was a gift for my Bday, but the pic was too dark. It's Nicole's luscious Ass with my name written on it with lipstick.

 

[pullinbig]

it looks like her right leg is split. mutilated

 

[Roolps]

thanks a lot mex, pullinbig, motown & josh. definitely gonna try them out next leg day.
btw i always squat well below parallel w/ quite a wide stance.does the stance matter at all? 'cause if it's not wide i can't get too low. i'm 6'2'

thanks again guys

 

[Flash_Gordon]

yeah you should just use a bench to tap your ass on then push up. Never sit down with all that weight on your back and neck and keep your spine in line.

 

[pullinbig]

yeah you should just use a bench to tap your ass on then push up. Never sit down with all that weight on your back and neck and keep your spine in line.

wrong. tapping defeats the purpose of the box squats. sit down, back and relax. this teaches you to sit back so you can get your depth and remained balanced. plus i have never seen a bench low enough to get 2 - 3" below parrallel i have heard every excuse why someone cant squat deep but after i work with them for a few weeks they all squat deep. no matter how tall, short, fat, skinny, etc..... they are. unless you have a medical condition (then you shouldnt be squatting any way) you can squat deep. hacks is another great way to work on depth because you dont have to balance but can go very deep.