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Old 08-15-2012, 09:38 PM   #11
Chris Mason
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Re: Why should you use box squats in your box?

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Originally Posted by Carl N Cobb View Post
Doing this would probably help my knees a ton.. I was Active duty Army for almost 4 years and now in the National Guard but on Active Duty running all the time and being a truck driver jumping off trucks alot and on deployment running in full gear and jumping off the trucks in that same gear took a toll on my knees, they arent horrible but with the squats followed by heavy pause front squats coupled with Oly Lifting everyday but Friday I have definetly started to feel some tightness in my knees lately.. The second time i did pause front squats as heavy as possible pausing at rock bottom, i went and ordered Rehband Knee Sleeves right after that and they seem to be helping a good bit.

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Try it. I can tell you from personal experience it really goes a long way towards saving the knees. Both of mine are not good, but I can squat heavy weekly thanks to box squats.
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Old 08-15-2012, 09:49 PM   #12
Om Puri
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Re: Why should you use box squats in your box?

At what weight of 1RM would you recommend Box Squats?

For speed? (8x3 @ 50% + bands)

Or hypertrophy? ( 5x10 @ 60-70%? )

Or strength? ( heavy triples, doubles, singles)

Thanks.
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Old 08-15-2012, 10:14 PM   #13
Mike Wazowski
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Re: Why should you use box squats in your box?

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....go knee past toe on a HBBS.
lololololololol
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Old 08-15-2012, 10:34 PM   #14
Chris Mason
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Re: Why should you use box squats in your box?

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Originally Posted by Om Puri View Post
At what weight of 1RM would you recommend Box Squats?

For speed? (8x3 @ 50% + bands)

Or hypertrophy? ( 5x10 @ 60-70%? )

Or strength? ( heavy triples, doubles, singles)

Thanks.
The same percentage you might use for a free squat.

It is just a different exercise, the percentages don't change.

So, yes, for speed 10-12 sets of 2 reps using a pendulum wave of 50, 55, and 60% plus bands which provide about 25% of your 1RM worth of tension. So a a 400 lbs squatter would use 200 lbs bar weight plus ~100 lbs of band tension for week 1 of the wave.

Hypertrophy I would go with 2-3 sets of 8-15 reps.

For strength I would work up to a 1RM attempt.
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Old 08-15-2012, 10:51 PM   #15
Andy Kauth
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Re: Why should you use box squats in your box?

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You really don't need an adjustable box. Just get a box, or have one made, and then buy some cheap rubber floor pads and cut them into squares that match your box and use them to adjust the height as needed.
+1. Get a 12" box and stack on top of it. Good one on the floor pads--I use bumper plates. Though the adjustable box would be sweet if you have the $ (like the others, more important items on the top of the list).
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Old 08-16-2012, 03:44 AM   #16
Frances Ballesteros
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Re: Why should you use box squats in your box?

Chris, I'm curious as to why you prefer parallel box squats as opposed to below parallel box squats.

Also, I heard wide-stance box squats are great for building the posterior. Would this be done to parallel to?
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Old 08-16-2012, 07:26 AM   #17
Robert Fabsik
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Re: Why should you use box squats in your box?

If you are looking for cheap boxes, I suggest the following.

If you have tons of weights, you can stack up 4-6 45lb or 35lb bumpers to get various height combinations. And when you have a taller partner, you can add a 10lb or 25lb in between switches it works well.

If you don't have tons of plates and no carpentry skills, buy a valve box as your base and then add pads or a bumper plate as needed to get the needed height. I've used the valve box for steps ups, low box jumps and box squats with around 370 on the bar and it has been rock solid. Not sure if the box could hand a heavyweight and 500lbs squats, but its been fine.

http://www.homedepot.com/h_d1/N-5yc1...&storeId=10051 (WFS)

I guess if you are really short, a 12" box might be a tad high. For me at 5'6", 12" takes me to at least parallell.

Finally, if you don't have rubber mats lying around to cover the hard top, you can buy a cheap stadium seat cushion at a sporting goods store, or use a gardening kneel pad.

In addition, if you ever want to squat into a foam top, just head to a Joann Fabrics or other fabric/sewing store and for $25 you can get a 4" foam top.
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Old 08-16-2012, 08:54 AM   #18
Aushion Chatman
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Re: Why should you use box squats in your box?

If you don't have a good cage to perform box squats on and you get stuck on the box with the load, I would imagine it would be best to dump the weight behind you as folding in half to the front could be disastrous correct?
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Old 08-16-2012, 10:57 AM   #19
Chris Mason
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Re: Why should you use box squats in your box?

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Originally Posted by Frances Ballesteros View Post
Chris, I'm curious as to why you prefer parallel box squats as opposed to below parallel box squats.

Also, I heard wide-stance box squats are great for building the posterior. Would this be done to parallel to?
First, I recommend the majority of box squats be done with a wide stance.

I prefer parallel because there is a fine line in terms of the benefits to be derived for absolute strength between load and depth. Unless you are Olympic squatting and thus getting the elastic rebound aid of bouncing from the bottom, going below parallel (without using said rebound effect) can significantly reduce the load being used. As parallel provides a sufficient ROM, is all the depth required in competition, and allows for a greater load, I feel it is best for the majority of one's training.
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Old 08-16-2012, 10:58 AM   #20
Chris Mason
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Re: Why should you use box squats in your box?

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Originally Posted by Aushion Chatman View Post
If you don't have a good cage to perform box squats on and you get stuck on the box with the load, I would imagine it would be best to dump the weight behind you as folding in half to the front could be disastrous correct?
I agree, but I also feel you should not squat without a cage or spotters.
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