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Old 09-19-2008, 11:25 AM   #1
Carrick J Hines
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Box squatting form check and questions

When you watch the videos hit the link that says watch in high quality. It is right below the video.

http://www.youtube.com/watch?v=7U4pkmF74OY
http://www.youtube.com/watch?v=zVC61g3tKI8


So here is my background. I took some time off because my knees were hurting. Previously I was doing full atg squats. I returned when I no longer had pain. (2 months or so) I decided to start box squatting to take the stress off of my knees. However, I'm still experiencing knee soreness after lifting. I don't have any knee travel from what I can tell. Perhaps I have weak adductors? What is wrong? Please help. Thanks ahead of time crossfitters.
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Old 09-19-2008, 07:35 PM   #2
Michael Francis Romano
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Re: Box squatting form check and questions

your legs aren't tracking over your feet; that will definitely cause some knee trouble. Fix that, as well as some lower back rounding, and you will be good.
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Old 09-19-2008, 08:03 PM   #3
John Keiper
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Re: Box squatting form check and questions

I am by no means an expert but the best part of box squatting is to sit back and overload your hamstrings and glutes. Try to sit back so your shins are past vertical. This will be great if you have had knee problems. It is difficult to learn so you may want to raise the box so when you do sit back very far you don't plop onto the box. As form gets better and hamstrings become stronger you can lower the box. Box squatting has been the best thing to happen to my squatting ever. Check out WestsideBarbell.com or EliteFTS.com. Louie Simmons has many great articles on Westsides site about box squating. It is really important to break at the hips first and get the weight moving Back and Down. Force your knees out so they track well and experiment with foor positioniing as well. Good luck.
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Old 09-19-2008, 08:04 PM   #4
Lou Cabales
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Re: Box squatting form check and questions

unless your doing wide stance squats

it appears that your stance may be a little wide. most usually go for shoulder / slightly wide than shoulder foot posiiton

im a big guy and my stance is not that far outside of risers

i often use the same risers

but risers alone with no platform for box squats or as squat depth indicator.

try risers alone but when looking down its a diamond shape, points at 12 6 3 9 o clockplace feet adjacent risers at shoulder or slightly wider . ymmv

depending how tall you are try the 100 (ish) pound dumbells at gym as "box"

this may help with knee issues, along with GTG with air squats and third world squat

.
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Old 09-20-2008, 08:01 AM   #5
Wade Smith
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Re: Box squatting form check and questions

On the second video, second rep, there is that instant right at around :13 or :14 seconds where your knees buckle in just a tad when you are coming off the "box".

Also, if it was me, I would be pointing my feet out at more of an angle than you do. I know it's personal preference, but I'd experiment with a more pronounced foot angle to match your wider stance.

One of the things that helps me (fellow knee-sufferer) when I squat is to remind myself to "spread the floor" with my feet and to "push my knees out" as well. You probably already do that, but it's a good reminder.
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Old 09-23-2008, 08:02 AM   #6
Jason M Struck
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Re: Box squatting form check and questions

Quote:
Originally Posted by Michael Francis Romano View Post
your legs aren't tracking over your feet; that will definitely cause some knee trouble. Fix that, as well as some lower back rounding, and you will be good.
Squats don't hurt your knees. The way you squat hurts your knees.

-Dan John.
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Old 10-02-2008, 11:36 AM   #7
Greg Olbert
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Re: Box squatting form check and questions

looks to me like the problem is you are not squating between your legs.

post a video of your air squat form lets check form there. do a perfect air squat get it down then add weight. your butt is back to far from what i can see.


if you could watch the video and when your butt hit the box.
pause it. at this postion you but is back about 2 inches to far.

your hips should be closer to your heals. practiceing this without weight you will get it. and you may need a little wider stance for now.

Last edited by Greg Olbert : 10-02-2008 at 11:40 AM.
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Old 10-07-2008, 07:43 PM   #8
Jim Broun
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Re: Box squatting form check and questions

It looks like the box may be messing you up, because the lower portion of your motion looks the same as someone sitting in a chair (losing your lower lumbar curvature at the bottom).
Plus, it looks like the box may be forcing you to keep your feet too far apart. Your squat form does not look natural or comfortable for you.
Try a video comparison of you doing a regular back squat without the box, and perhaps 50 pounds less on the bar...
I bet the differences will be easy to spot.
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