Box Squat

[yAr]

So ive noticed alot of talk on the box sqaut lately. So i figured id give er a go today. Now i dont know if my bench i was using was a little to high, or if its normal to add 60lbs to my sqaut. It just seemed alot easier becasue i wasnt getting full range of motion? Do you guys notice the same thing?
I used the standard flat bench.

[maximus14]

were you going to parralel or below because when i did box squats i actually had to lower the weight but then again ive only done them a few times

[steve_d]

you can't know if its normal or not to add 60 pounds unless you know how low you usually go. Guys at my gym do box squats on the benches...I laugh, because all the benches are a good 20 inches off the ground. I could probably squat 4 times my bodyweight for reps at that height. Get a measuring tape, and do some box squats on about 12 inches or so. If you're stronger, you like squat REALLY deep normally. Most people who start squating to a box at this height will notice they are going WAY deeper than they are used to, and thus will be quite a bit weaker than they thought.

[yAr]

this is what i thought, i regularly do a very deep squat, and when i used the bench it was probley 20" of the ground, thus making me able to squat way more than i nomally do. Ill be throwing that out, lol.... unless i get a lower bench.
But it did work my upper quads well...

[steve_d]

high box sqauts are good too....just make sure you get some sets in with a low bench in your workout.

[Dryvrgrl]

BETTER PLAN
get a step aerobics step.. put one level of legs on it... get a bell from the front desk of the gym, put it on the step... ring the bell with your ass every time you squat, let me know if you still have increased by 60 pounds or if you drop by 100!!:D

[yAr]

haha ill have to give that a try... tho would prob get some weird looks from my ass ringing a bell. lol

[Shortdave]

BETTER PLAN
get a step aerobics step.. put one level of legs on it... get a bell from the front desk of the gym, put it on the step... ring the bell with your ass every time you squat, let me know if you still have increased by 60 pounds or if you drop by 100!!:D

I am going to have to go ahead and disagree with this. A large part of what the box squat is good for is that it causes you to deload your muscles (killing the stretch reflex) and then having to fire up out of the hole again.

Ringing the bell will indeed show control and it will let you know if you hit your depth but it is a very different exercise than a box squat.

[Dryvrgrl]

I am going to have to go ahead and disagree with this. A large part of what the box squat is good for is that it causes you to deload your muscles (killing the stretch reflex) and then having to fire up out of the hole again.

Ringing the bell will indeed show control and it will let you know if you hit your depth but it is a very different exercise than a box squat.

lol.. ok!
point taken... do em both!!

[maximus14]

milk crates work pretty good, if you dont mind bringing one to the gym with you on leg day