What advantages do BOX Squats pose over regular squats?

[#8]

What beneft does one get from practicing box squats over regular ones? What is the purpose of this movement / rest / movement?

Thoughts?

:sup

[MMASTAR]

none.. the box just gets in the way of you going till your ass hits the floor..

[Danger]

Its real use lies in powerlifting, so unless you squat in a suit I wouldnt bother with them.

[buildinthaskinnys]

none.. the box just gets in the way of you going till your ass hits the floor..


Huh?

[buildinthaskinnys]

Its real use lies in powerlifting, so unless you squat in a suit I wouldnt bother with them.

Wuh?

[steve_d]

I do both powerlifting and bodybuilding. I don't think box squats have only a use for powerlifters. The biggest reason I like them is that it makes sure you are always going to the same depth and not "cheating" your last couple reps by not going as deep and then thinking you've improved where you haven't.

So mainly as a gauge to performance.

I don't really agree to ass to the floor squats because of injury reasons (for me anyway) since I don't have the best genetics for crazy range of motion with weight on my back.

The other benefit is you can alter your depth and thus create for yourself a slightly "different" squat workout or set.

PS: I don't rest at the bottom of the squat, but that's another thing you could use them for. For me it's just touch and go.

[tex]

none.. the box just gets in the way of you going till your ass hits the floor.. i hope you are joking? box squatting teaches you how to squat PROPERLY by sitting back and down.......it builds the posterior chain and gives you an explosive squat......hands down the BEST squat movement to do.......

[tex]

Its real use lies in powerlifting, so unless you squat in a suit I wouldnt bother with them.
do you want wicked hamstrings and glutes?? box squattin will give you the best glute/ham tie-in you have ever seen........

[tex]

What beneft does one get from practicing box squats over regular ones? What is the purpose of this movement / rest / movement?

Thoughts?

:sup i guarantee that you increase your speed on the ice if you box squat.....i'll put money on it.......

[ee_geek]

I like to pause for a sec at the bottom to wait for the stretch to disapear.
Then you have to start from the bottom with a dead weight.



I do both powerlifting and bodybuilding. I don't think box squats have only a use for powerlifters. The biggest reason I like them is that it makes sure you are always going to the same depth and not "cheating" your last couple reps by not going as deep and then thinking you've improved where you haven't.

So mainly as a gauge to performance.

I don't really agree to ass to the floor squats because of injury reasons (for me anyway) since I don't have the best genetics for crazy range of motion with weight on my back.

The other benefit is you can alter your depth and thus create for yourself a slightly "different" squat workout or set.

PS: I don't rest at the bottom of the squat, but that's another thing you could use them for. For me it's just touch and go.

[Praetorian]

The box squat is one of the best exercises to teach someone how to squat correctly. You need to perform the box squat correctly to begin with which means you sit back not down, flare the knees, push out with the feet, and utilize the glutes and hams. You pause momentarily on the box by relaxing the hip flexors only and drive your head up first and pop straight up off the box..not forward. You also recover much faster box squatting then regualr squats and the strength carryover is tremendous. I can gaurantee those who have not box squatted correctly will rarely regular squat with proper technique. The box squat is a great exercise not only for powerlifting but for BB as well.
P

[tiramisu]

If you don't think box squats are valuable you clearly haven't done them.

[O-Train]

The box squat is one of the best exercises to teach someone how to squat correctly. You need to perform the box squat correctly to begin with which means you sit back not down, flare the knees, push out with the feet, and utilize the glutes and hams. You pause momentarily on the box by relaxing the hip flexors only and drive your head up first and pop straight up off the box..not forward. You also recover much faster box squatting then regualr squats and the strength carryover is tremendous. I can gaurantee those who have not box squatted correctly will rarely regular squat with proper technique. The box squat is a great exercise not only for powerlifting but for BB as well.
P

I have been trying to drive with my hips first off of the box. So I focus on lifting my hips up vs. leading with my head/chest. This is the advice Mark Ripptoe gave in a video I watched. Is this right? I find it increases the glute/hamstring activation.

[AlladdinSane]

I have been trying to drive with my hips first off of the box. So I focus on lifting my hips up vs. leading with my head/chest. This is the advice Mark Ripptoe gave in a video I watched. Is this right? I find it increases the glute/hamstring activation.

If you're feeling it in the glutes and 'strings then you're prolly doing them right... BUUUUT, instead of thinking about "lifting your hips UP" think about driving them FORWARD to extend the hip joint because that's how you squat to a standing up position. Knee extension is just a by-product of full hip extension.

[Drummer]

I like to pause for a sec at the bottom to wait for the stretch to disapear.
Then you have to start from the bottom with a dead weight.

i do this too sometimes

[Drummer]

http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats/

[O-Train]

If you're feeling it in the glutes and 'strings then you're prolly doing them right... BUUUUT, instead of thinking about "lifting your hips UP" think about driving them FORWARD to extend the hip joint because that's how you squat to a standing up position. Knee extension is just a by-product of full hip extension.

I think I know what you mean. Thanks Alladin. Oh, and I saw you on tv the other day. My fiance makes me watch X-weighted, I think it was an older episode.

[Praetorian]

I have been trying to drive with my hips first off of the box. So I focus on lifting my hips up vs. leading with my head/chest. This is the advice Mark Ripptoe gave in a video I watched. Is this right? I find it increases the glute/hamstring activation.

Leading with the head forces you vertical as opposed to forward. The idea is to drive the bar up vertically not move forward which forces the knees forward and down slightly.
P

[O-Train]

Leading with the head forces you vertical as opposed to forward. The idea is to drive the bar up vertically not move forward which forces the knees forward and down slightly.
P

This is the video I watched that made me think about leading with the hips and driving them upwards:

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[O-Train]

Also found these videos that are more applicable to box squatting:

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[Drummer]

a tough exercise to master indeed

[#8]

Thanks for the feedback thus far. I have been doing front squats exclusively for several months now and I notice much less lower back and knee pain post workout.

Are box squats a superior squat for explosive leg strength when compared to front squats?

[tex]

yes. because at the bottom you relax your hip flexors while keeping everything else tense then explode back to the top......you dont get that from a front squat.....front squats are still beneficial and I would keep doing them....just alternate between front squats and box squats...maybe add some zercher squats in as well......

[O-Train]

I would also say they are better for you because you will build up your glutes and hams faster with box squats because they are more heavily utilized (compared w/ a front squat). Should translate really well for skating.

What is the advantage of zercher squats? I have only seen a couple people doing them and the exercise looks uncomfortable on the arms.

[tex]

it gives similar stimulation as front squat.....you have to stay upright thru the lift.....by switching between box squats, zercher squats and other movements I am able to max out more often without plateauing(sp?).....it is very hard on the arms if you have large bi's.....I usually wear my elbow sleeves and wrap the bar in a towel but i always have some evil looking bruises for a few days after.....

[natenator]

I am just starting to get back into legs after a lengthy 8 months off from various injuries including an MCL tear. I will be doing front squats only as my main squat and MIGHT incorporate some light box squats but primarily it will be front squats for this guy. No more back squats.

[AlladdinSane]

I think I know what you mean. Thanks Alladin. Oh, and I saw you on tv the other day. My fiance makes me watch X-weighted, I think it was an older episode.

LOL! Yea that was prolly me, then. Was I training a girl with a "bodybuilding" plan that that ****in' tool who was doing her assessment said couldn't and wouldn't work for making her healthier and score better on her trials?

[O-Train]

LOL! Yea that was prolly me, then. Was I training a girl with a "bodybuilding" plan that that ****in' tool who was doing her assessment said couldn't and wouldn't work for making her healthier and score better on her trials?

Yeah, he was all freaked out about ephedrine too. If I had tuned in half way through his rant I would have swore he was talking about rec drugs.

[Sean Summers]

Tex is preaching the gospel. Give him rep points.

I like box squats because when I get tired I can just sit down. LOL
SS

[tex]

^^ same here.....the heavier i get the more i need the rest in the middle of the squat..... :)

[#8]

in some of the videos ive seen the guys are using a very wide stance. is this necessary?

can i also just use a bench to sit on? does it matter?

what is the appropriate height for sitting?

[AlladdinSane]

#1. Yes.
#2. If the bench is at an appropriate height, yes.
#3. It may matter.
#4. Hip below knee. Knee directly above ankle (or just behind). Whatever height you need to make that a reality is the correct height.

[cog]

I still believe people need more detailed info for these box squats.Does one size fit all?I know of one experienced trainer and former football player who will not allow a box squat in his gym,he feels there is too much chance for injury.