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Old 06-12-2011, 11:58 AM   #1
Shane Steinert-Threlkeld
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Box Squat (First time) Form Check

Did box squats for the first time today. (I've done a fair amount of regular "free" squats in the past.)

I know I need to find a lower "box", but this bench was the best I could find in the gym at the time. (The smallest plyo boxes they had were 24".)

Aside from getting a lower box, any form comments?

http://www.youtube.com/watch?v=DPMjoomZgwQ (WFS)
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Last edited by Shane Steinert-Threlkeld; 06-12-2011 at 12:00 PM..
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Old 06-14-2011, 06:39 AM   #2
Doug Blankenship
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Re: Box Squat (First time) Form Check

Get a lower box, squat on that, then we can comment of your form.
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Old 06-14-2011, 08:20 AM   #3
Joshua Straiton
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Re: Box Squat (First time) Form Check

The purpose of a box squat is develop explosive power in the glutes and hamstrings. You are suppose to sit extremely far back minimizing quad recruitment, while maintaining shins *at least* perpendicular to the ground. The knees should not shift to forward at all.

And yes, a lower box is required for the movement to be useful in any way.

Look how this man's shins are actually past 90 degrees.
http://www.youtube.com/watch?v=4yYdG_zyyKM (wfs)
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Old 06-14-2011, 08:46 AM   #4
Robert Fabsik
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Re: Box Squat (First time) Form Check

I agree you are squatting too much down and not back enough. This was my problem when I started box squatting.

How tall are you? I'm 5'6" and need somewhere between 11-14" box to reach just below and parallel depths.

If you have bumpers in your gym, you could stack 45lb bumpers to make a box.

You can buy a box squat stand from Elite.

You can buy a valve box (not sure how much weight it can support so be careful)
http://www.homedepot.com/h_d1/N-5yc1...atalogId=10053 (WFS)

and then add rubber mats/foam mats to elevate depth.

Once you get a box, start out with some low weight or no weight and really sit back--with no weight sit back enough so that the front of your foot starts to raise off the ground. Once you are sitting put your heels into the ground and try to leg curl up and fire the glutes. I think of the high bar squat as straight down, the low bar squat as slightly back and the box squat as almost a diaganol movement--so back and down and then exlode foreward and up.

You can probably practice some weightless box squats on your couch at home and focus on those shins perpendicular .
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Old 06-15-2011, 09:29 PM   #5
Michael Loucas
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Re: Box Squat (First time) Form Check

Any plans for a box squat?
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Old 06-16-2011, 08:30 AM   #6
Shane Steinert-Threlkeld
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Re: Box Squat (First time) Form Check

Thanks everyone for the detailed comments.

Obviously I will work on improvising an appropriately low box.

Joshua and Robert (I'm 5'10" FYI), great points about sitting back instead of sitting down. Definitely need to consciously focus on that.
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Old 06-16-2011, 01:03 PM   #7
Justin Heller
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Re: Box Squat (First time) Form Check

Check out some videos of Westside Barbell guys on the box squat.

http://youtu.be/e9HloHClt2Q WFS
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Old 06-16-2011, 01:41 PM   #8
Robert Fabsik
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Re: Box Squat (First time) Form Check

It seems the Westside guys set their boxes to just around parallel. So you probably want to make/find a box that would be a little lower than parallel for you and then have room to go up. When I rotate the box squat I'll do different variations--banded/chains/stances/bar types and also box heights as well as box surface. If you have a lower than parallel one, you can add mats to make it a relative firm surface or use foam on occasion to create a different feeling.
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