Today, I was teaching a kid how to squat by having him sit onto a bench. We didn’t load the bar, but that would be the next step.
There is obviously an issue with compressive forces acting on the spine in the box squat. I know there are varying opinions on the issue. Was it Mike Boyle who said that he never does them for this reason? Some famous coach or other.
So, good idea or bad idea? He’s 15 and he wants to do wrestling and lacrosse. His basic motor patterns and functional strength is pretty decent already. I assessed him with pushups, inverted rows, dips, squats, lunges, and back extensions.
Naturally, I could always have him do DB squats or some shit. But then his form wouldn’t be optimal because he wouldn’t have the box to sit on. So it’s a dilemna.
To quote a famous strength coach on that, it’s because “it takes months for them to learn the proper form and as soon as you look away or add any weight to the bar they immediately revert to doing half squats”.
Considering how many pro athletes, even powerlifters, lift using “improper form”, I really think it’s too much to ask anyone who doesn’t have an exercise science degree to use such form on a consistent basis with relatively heavy loads.
If we’re not using a box then I’m going to have him holding DB’s or cable handles. No need to compress the spine if it isn’t necessary.
Dave Tate says he likes the box squat because he can put anyone on it and have them squatting properly within minutes. I made the same observation today with the kid I trained. His free form squat wasn’t stellar, but when he started sitting onto the bench it improved immediately. Of course, you take the bench away and I bet it would go right back into the dumps.
i would def. start on the box sqaut, isnt it west side who does mostly box squats? and look at them, maybe add in a set of free back squats at end of every session, with just the bar to get him used to depth without a box, have him sit slow and no spine will be compressed. im 16, started on box squat last year at 15 and im alright so let me know if that helps
A couple summers ago working with high school volleyball players I had them all box squatting. They were females ranging from 14 to 17 years old. 2 days of box squatting per week and after 3 or 4 weeks I could take them off the box and they were squatting below parallel, with great form.
I highly recommend the box squat when working with young kids, as long as you know how to teach it. Very light weight until they can sit back into the squat properly which can take a while for some kids.