| Strength & Conditioning Discussion You call that a deadlift? HA! Come in and share your woes, girly man. |
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11-10-2005, 05:21 PM
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#1 (permalink)
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 Black Belt
Join Date: Apr 2005
Location: San Francisco
Posts: 5,589
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Quick Box Squat Question
These questions may seem kind of stupid but I'm not sure. First, can I use a normal flat bench instead of a box?...my gym is a machine land and they don't have any boxes. Second should you actually sit on the box and relax the legs for a second or should my ass just touch the box and go back up?
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11-10-2005, 05:40 PM
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#2 (permalink)
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 Green Belt
Join Date: Dec 2003
Location: shootings leader of canada
Posts: 1,192
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A bench is ok to start, ideally you want a box that puts you at parallel or lower.
To box squat, sit back on to the box, keeping your set-up tight, relax your hips(which will result in a pause), then exploding up(starting by moving your head up/backwards, in other words the reverse of the way down).
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11-10-2005, 06:48 PM
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#3 (permalink)
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Black Belt
Join Date: Apr 2005
Location: San Francisco
Posts: 5,589
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Cool, thanks man.
Quote:
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Originally Posted by gruesome
A bench is ok to start, ideally you want a box that puts you at parallel or lower.
To box squat, sit back on to the box, keeping your set-up tight, relax your hips(which will result in a pause), then exploding up(starting by moving your head up/backwards, in other words the reverse of the way down).
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11-10-2005, 07:34 PM
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#4 (permalink)
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 Brown Belt
Join Date: May 2005
Posts: 3,961
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Box squats are for your sticking point.
Unless you are peaked, I really don't see the need for box squats.
It is imperative that you land on the box/bench very softly.
And relax for a few moments and explode back up.
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11-10-2005, 07:51 PM
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#5 (permalink)
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Amateur Fighter
Join Date: Jan 2004
Location: asia
Posts: 6,106
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Yes, a bench would suffice. And you will have to sit on the "box" in a box squat
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11-11-2005, 06:46 AM
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#6 (permalink)
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Green Belt
Join Date: Sep 2003
Posts: 1,149
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Hmmm, I use the box as a guidance, even though I'm still a beginner. I would just so slightly have that box touch my ass then I go up again. That way I know how deep I'm going on every rep....not a box squat at all. If I'm actually doing Box Squats I would sit back and do that rocking motion before ascending.
Also I've read an article that the fastest way to properly squat correctly is to use the box.
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11-11-2005, 08:42 AM
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#7 (permalink)
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Sodomizer
Join Date: Feb 2005
Location: Moonshining and banjo pickinī in Aintry.
Posts: 1,422
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Just stack some plates on top of each other and then you have a "box". I dont think you can find a bench low enough to boxsquat from.
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11-11-2005, 08:51 AM
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#8 (permalink)
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 Purple Belt
Join Date: Mar 2003
Location: Detroit
Posts: 2,357
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Do not use a bench to squat given that the bench height (about 16 inches) negates some of the benefits gained from box squatting.
The box should height should range from 8 to 12 inches.
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11-20-2005, 06:46 PM
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#9 (permalink)
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Purple Belt
Join Date: Nov 2004
Location: Around the World
Posts: 1,714
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Different benches are at different heights. Same with people, not everyone has the same parallel. I use a bench as well cause my current gym is where i work and its a very commercial gym with machines but we got some good racks and crap so i use this one bench that i grabbed from the womens section....its the perfect height.
so there yah go...i rule.
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11-20-2005, 08:30 PM
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#10 (permalink)
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 Yellow Belt
Join Date: Sep 2005
Location: In the OT until I get my orange belt and then I'll be straight
Posts: 239
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Quote:
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Originally Posted by Zeirhk
Hmmm, I use the box as a guidance, even though I'm still a beginner. I would just so slightly have that box touch my ass then I go up again. That way I know how deep I'm going on every rep....not a box squat at all. If I'm actually doing Box Squats I would sit back and do that rocking motion before ascending.
Also I've read an article that the fastest way to properly squat correctly is to use the box.
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That's fine but they aren't box squats. Also, it's not a good idea to do a rocking motion for the ascent.
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