This isn’t the thread for whether you think box squats suck or not. What I’m hoping for is a discussion for those that utilize them about different things.
Things that come to mind off hand include:
-What’s your form like when you box squat?
-Do you include them for improving your raw, geared, or both squats?
-How frequently do you box squat compared to free squatting?
-What style of free squat do you use?
-Whatever else you can think of.
Well where do i start.
I high bar squat almost 90% of the time and have in meets.
I utilize a very low box squat as deadlift assistance (low bar style sitting back) but with the bar still up on my traps. I usually do 2 second pause box squat with my ass just barely on the box.
They do absolutely nothing for my squat since i squat high bar and im only doing 3 sets of 5 at a worked up max usually to 385x5 some days ill push to 405 but only do 2 reps or 1.
I dont try to go to crazy on these sets.
If youre a raw squatter i dont know why people dont use a box lower than what they already go with with normal depth i think utilizing a box squat below your normal squat depth would help build explosiveness out of the hole.
But i do believe people do them for different reasons and all those people that are opposed to box squats are missing out on a really good movement if doing for the right reasons.
Im not gonna say im an expert squatter or even close but i think im decent only one pler at my gym can put up more weight andnhe uses low bar and has been training for 7 years he squats 610 without wraps.
[quote]jkondash89 wrote:
Well where do i start.
I high bar squat almost 90% of the time and have in meets.
I utilize a very low box squat as deadlift assistance (low bar style sitting back) but with the bar still up on my traps. I usually do 2 second pause box squat with my ass just barely on the box.
They do absolutely nothing for my squat since i squat high bar and im only doing 3 sets of 5 at a worked up max usually to 385x5 some days ill push to 405 but only do 2 reps or 1.
I dont try to go to crazy on these sets.
If youre a raw squatter i dont know why people dont use a box lower than what they already go with with normal depth i think utilizing a box squat below your normal squat depth would help build explosiveness out of the hole.
But i do believe people do them for different reasons and all those people that are opposed to box squats are missing out on a really good movement if doing for the right reasons.
Im not gonna say im an expert squatter or even close but i think im decent only one pler at my gym can put up more weight andnhe uses low bar and has been training for 7 years he squats 610 without wraps.
[/quote]
I nearly forgot about using them for deadlift assistance. I know STB who used to post here mentioned that. The stuff I’ve read that Louie Simmons wrote always seems to suggest narrow stance low box squats for building the quads and lower back for deadlift carry over. I had to give up on that one because it made me feel like I was about to crap my SI joint onto the box.
Lol fletch
I do mine slightly wider than shoulder width but they seem to carry over to deads fairly well.
I always found that box squats helped my deadlift more than my squat. And Good Mornings would help my squat more than my deadlift.
Pretty much only wide SSB foam box squat. Technique: knees out, shins almost perpendicular to the floor, quick pause on the box to relax hip flexors. Parallel depth.
Used as a squat-like deadlift variation to build the hips and upper back for sumo pulls.
Frequency is every other week.
Zero carryover to my squat, but it is great for low-stress work. More for deadlift anyway.
Competition squat is a medium stance, low bar, in oly shoes. Competition squat once per week, every week.
I’ve tried the SSB Westside style box squat too. It really did feel a ton like a sumo deadlift. The foam pad basically kills the stretch reflex and the makes the movement more ‘dead’, right?
Anyway thanks for the info.
IMO…box squats and using a box to mark depth are two totally different things; although both may have a place.
*I normally squat using a slightly wider than shoulder stance with a low bar placement. When I box squat I open my stance by a footprint or so each side and turn my feet out a bit more. I use 50-60% of 1RM and do 6-8 sets of two. The box height is at or 1" above/below parallel, I ‘de-load’ on the box and initiate the rise with my hamstrings, hips, and glutes.
*I have always been a raw/single-ply lifter. For me the box squat has been most effective performed as a speed movement. For ‘strength in the hole’ development I believe ‘paused’ squats work much better for me.
I’m interested in this. I just got a box squat, and used it for the first time ever last night as a ME movement.
They seem like a great exercise to increase posterior chain strength in a way that is great for the squat, and low stress for recovery and joint health. Those seem to be three great things for me, and I’ll be using them and their variations as one of my main movements.
Just a note I seen. Seems relevant- George Leeman- recommends deadlift stance box squats. With box set to or just below starting position of your actual deadlift - for carry over to deadlifting.