Box Squats - Page 3

Jan Szyndler · 10-30-2006, 10:34 PM

The youtube vid is what I meant by "rocking" backward once you've touched the box. Is this, then, incorrect? Thanks for all the great help on this one...I am appreciative!!

http://www.youtube.com/watch?v=A4j_XvJF0mY

(Message edited by worker on October 30, 2006)

Mike ODonnell · 10-31-2006, 06:13 AM

No rock...just sit and stand.

Dolph Geurds · 10-31-2006, 01:40 PM

First timer doing box squats---what a great exercise. Completed 12 sets of 2 on a 12" box working my way up to 305. Thanks for article/link Mike. I can see how they will improve my sqaut as well as my dead lift.

Elliot Royce · 10-31-2006, 02:00 PM

I believe I read somewhere (Rippetoe?) that rocking is quite risky since you're changing your spinal configuration with a load on. Maybe I got that wrong but it seems to make sense to me.

Mike ODonnell · 10-31-2006, 07:29 PM

Most people's weaknesses (like mine) are Hamstrings and Glutes (with quad dominance). So box squats specifically target that and will up both your squats and DLs.

Rocking will change the spinal alignment and with 300+ lbs no longer being supported by your legs and just the spine the last thing you want to do is change the force and spine positioning....herniated disc anyone? Plus the rocking will make you "relax" when you should be tight the whole time.

To sum up...Guiness Good....Rock Bad.

Michael Holmes · 04-03-2008, 08:00 AM

most of this thread seems to assume that box squats are done as a back squat, how about if they are done as front squats?
i did them this morning and found them 'enjoyable' and definately knew i was working hard

Tim Luby · 04-03-2008, 09:24 AM

Quote:

Originally Posted by Michael Holmes

most of this thread seems to assume that box squats are done as a back squat, how about if they are done as front squats?
i did them this morning and found them 'enjoyable' and definately knew i was working hard

Hmm. This would be a completely different exercise from the box back squat. Sitting back would be nearly impossible. How did you keep the load racked on your shoulders? Sounds dangerous.

Joey Powell · 04-03-2008, 12:06 PM

It is not that yu are rocking. It is that you are disengaging the hip flexors and the posterior chain. So you should 'rock' (for lack of a better word), but it is not you goal to do so . It is a result of releasing tension. Keep your back arched and lead with your HEAD on the way up.

Michael Holmes · 04-10-2008, 12:24 AM

Quote:

Originally Posted by Tim Luby

Hmm. This would be a completely different exercise from the box back squat. Sitting back would be nearly impossible. How did you keep the load racked on your shoulders? Sounds dangerous.

it is not at all impossible to keep the load racked, i used proper rack for my sets up to 85kg and then cross over grip with my set on 90kg and it is fine as long as you push your backside backwards and stay upright

Tim Luby · 04-10-2008, 03:51 AM

Quote:

Originally Posted by Michael Holmes

it is not at all impossible to keep the load racked, i used proper rack for my sets up to 85kg and then cross over grip with my set on 90kg and it is fine as long as you push your backside backwards and stay upright

You're right--my apologies. Funny enough, I saw some youtubes yesterday of front box squats. This is pretty quad dominant though, right?

04-03-2008, 08:00 AM	#26
Michael Holmes Member Profile: Join Date: Mar 2008 Location: Leeds England Posts: 629	Re: Box Squats most of this thread seems to assume that box squats are done as a back squat, how about if they are done as front squats? i did them this morning and found them 'enjoyable' and definately knew i was working hard
	__________________ 5'10" 89kg Fran=4.44, CFT=425kg, Angie=18.20, Cindy=20 rds, 20 rep squat=110kg, Murph=36.20 Old Log / New Log

04-03-2008, 12:06 PM	#28
Joey Powell Member Profile: Join Date: Oct 2006 Location: Prescott AZ Posts: 569	Re: Box Squats It is not that yu are rocking. It is that you are disengaging the hip flexors and the posterior chain. So you should 'rock' (for lack of a better word), but it is not you goal to do so . It is a result of releasing tension. Keep your back arched and lead with your HEAD on the way up.

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10-30-2006, 10:34 PM	#21
Jan Szyndler Member Profile: Join Date: Nov 2005 Location: Cleveland Ohio Posts: 112	The youtube vid is what I meant by "rocking" backward once you've touched the box. Is this, then, incorrect? Thanks for all the great help on this one...I am appreciative!! http://www.youtube.com/watch?v=A4j_XvJF0mY (Message edited by worker on October 30, 2006)

10-31-2006, 06:13 AM	#22
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	No rock...just sit and stand.

10-31-2006, 01:40 PM	#23
Dolph Geurds Affiliate Profile: Join Date: Aug 2006 Location: Trenton NJ Posts: 89	First timer doing box squats---what a great exercise. Completed 12 sets of 2 on a 12" box working my way up to 305. Thanks for article/link Mike. I can see how they will improve my sqaut as well as my dead lift.

10-31-2006, 02:00 PM	#24
Elliot Royce Member Profile: Join Date: Mar 2006 Location: Inowa KS Posts: 922	I believe I read somewhere (Rippetoe?) that rocking is quite risky since you're changing your spinal configuration with a load on. Maybe I got that wrong but it seems to make sense to me.

10-31-2006, 07:29 PM	#25
Mike ODonnell Member Profile: Join Date: Jun 2008 Location: Atlanta GA Posts: 1,566	Most people's weaknesses (like mine) are Hamstrings and Glutes (with quad dominance). So box squats specifically target that and will up both your squats and DLs. Rocking will change the spinal alignment and with 300+ lbs no longer being supported by your legs and just the spine the last thing you want to do is change the force and spine positioning....herniated disc anyone? Plus the rocking will make you "relax" when you should be tight the whole time. To sum up...Guiness Good....Rock Bad.