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-   -   Box Squats (http://board.crossfit.com/showthread.php?t=6363)

Jan Szyndler 10-27-2006 10:29 AM

Just to satisfy my own curiosity, what does the Cross Fit community think of the "box squat"?

Darrell E. White 10-27-2006 10:33 AM

My guess is that unless the box top sits roughly at the level of your ankles...

Darrell E. White 10-27-2006 10:34 AM

:happy:

Matthew McCarty 10-27-2006 10:34 AM

Good. Helps increase your vertical jump, etc.

Of course, just another exercise to throw into the bag of variables.

Matthew McCarty 10-27-2006 10:35 AM

Darrell -- a box squat also requires a wider stance than a normal back squat.

Mike ODonnell 10-27-2006 11:17 AM

like anything...everything has a place..rountines need to be varied...box squats instead of reg squats can certainly work some weak spots...like rack pulls for DL, or rack starts for bench....throw it in every now and then...you'll see progress.

Mary Wilcox 10-27-2006 01:53 PM

In one of the CrossFit journals on scaling (I forget which one) the "first-page" article picture is a woman doing air squats to a box that looks like 24". He recommends squatting to a high box (starting at 2" lower than the butt if necessary) until you have perfect form then gradually lowering the height. The model does them sitting on the corner instead of the edge to allow for proper stance.

Elliot Royce 10-27-2006 01:59 PM

I have a different approach. Since I'm working on increasing squat depth post hip surgery, I bought 3 different sized stability balls and a base for them. I started with the big one and squatted to that, being be careful not to bounce off the ball but merely use it as a guide and emergency support. Then I moved to the next smaller one after a few months. Now I'm on the lowest one. If I increase the weight significantly I warm up with the next higher one and then work down to the lower one. Seems to work pretty well and I think it trains the "rebound response" which the box does not.

Comments?

Jan Szyndler 10-28-2006 04:14 PM

Is this the correct way to perform them....w/a slight "rock" backward?
http://www.youtube.com/watch?v=A4j_XvJF0mY

Jerry Hill 10-28-2006 05:33 PM

Jan,
I'd say scrap it...while a great tool to learn how to squat with the hips, explode out of the hole and if used properly increase range of motion it will eventually become a crutch. The body awareness it takes to understand where you are in space is severely blunted by relying on a box to squat too for depth.

No, a rocking box squat is not the way to perform them especially THAT high.


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