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Exercises Movements, technique & proper execution

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Old 10-27-2006, 10:29 AM   #1
Jan Szyndler
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Just to satisfy my own curiosity, what does the Cross Fit community think of the "box squat"?
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Old 10-27-2006, 10:33 AM   #2
Darrell E. White
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My guess is that unless the box top sits roughly at the level of your ankles...
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Old 10-27-2006, 10:34 AM   #3
Darrell E. White
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:happy:
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Old 10-27-2006, 10:34 AM   #4
Matthew McCarty
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Good. Helps increase your vertical jump, etc.

Of course, just another exercise to throw into the bag of variables.
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Old 10-27-2006, 10:35 AM   #5
Matthew McCarty
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Darrell -- a box squat also requires a wider stance than a normal back squat.
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Old 10-27-2006, 11:17 AM   #6
Mike ODonnell
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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.
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Old 10-27-2006, 01:53 PM   #7
Mary Wilcox
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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.
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Old 10-27-2006, 01:59 PM   #8
Elliot Royce
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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?
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Old 10-28-2006, 04:14 PM   #9
Jan Szyndler
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Is this the correct way to perform them....w/a slight "rock" backward?
http://www.youtube.com/watch?v=A4j_XvJF0mY
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Old 10-28-2006, 05:33 PM   #10
Jerry Hill
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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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