haven’t read comments, gotta eat. will report back later 
excuse the profanity on my first rep-i split my boxers -_-
[quote]Zap Branigan wrote:
Isn’t that the whole point of the box squat? It is not to teach good depth.
[/quote]
Actually, in one of louies articles - Ten Reasons Box Squatting is better, or something - one of the first (althoguh not the first) reasons is something to the effect of “If you squat to parallel 10,000 times, you’ll do it in the meet.” Something like that.
And yes, after realizing that i had recently aquired a problem with depth, i introduced box squats into my routine for the sole purpose of calling my depth. I do pause on them during my work set, and if i get starting strength out of it as well, awesome. But Warmups are touch and go, and now I dont have to worry about whether or not I’m getting to parallel
[quote]kickureface wrote:
haven’t read comments, gotta eat. will report back later
excuse the profanity on my first rep-i split my boxers -_-[/quote]
Front squat looks fine.
Box squat you seem to get a little dip in your lower back just before you touch the box. When this happens to me its either from not keep tight or not having my stance quite right. You also stay down there for ages compared to me but I guess thats personal preference! Id struggle to keep tight for that long with maximal weights.
[quote]Zap Branigan wrote:
I am just an intermediate lifter at best with no desire to powerlift but I do build my training around various forms of the big three powerlifts.
I have always seen boxsquats as an advanced technique and inappropriate for me and most other lifters.
Am I on the right track?[/quote]
box squats are great for everyone.
Maybe your lower back is a bit weak, because those box squats looked relatively fine to me. Don’t roll back after you sit down though.
OK. You win. I am wrong 100%. I used it for depth checking … initially anyway.
Really i never get pain anywhere, but i know my form is horrible, and i know what is wrong with it, but without someone who performs them correctly i cant get it right.
I stopped doing box squats because they had like a 5lb carryover to my free squats and i know it is because of my form.
I also need a new fucking rack, i cant sumo squat, my feet are touching the metal which may make it look like my feet are behind my knees, when in reality it is just the angle.
Here you form looks better then mines…
(I have done 15 reps with 335 on the box)
[video]865[/video]
Oh dear god… your poor body.
For a start the box is too high. You’ll never build any power out of the hole if you’re box height isn’t even near it.
Your descent is WAY too quick. Needs to be much slower, and MUCH more controlled.
You break at the knees first and never really sit back at all.
Box squats only really started to make sense for me once I dropped some weight and sat wayyyy back. Like knees almost behind feet back!
TO HANLEY (QUOTING SYSTEM IS FUCKED)
The Box is that high because i am good out of the hole, but exactly at that spot where the box is and 5 inches above i slow DOWN A LOT.
Lol, thanks man, i know what is wrong with it, I’ve watched at least 100 videos and own the squat DVD from eliteFTS, but i cant get that form for my life.
As you can see, the people there are not the biggest , and when i ask them, did they look good, they were like yea PERFECT, so i just kept doing it, i filmed my Box Squat last week and i considered suicide, ill lower the weight and see if i can get a video on Friday.
Box squats weren’t my biggest problem though, about a month ago i realized my 480 squat was not as deep as my friends said it was. I filmed it, it was bad… After 2 weeks of lowering the weight i hit 405 ATG, 2 weeks after that i got 415, and recently i hit 430.
My weak spot is parallel, it seems to slow down so hard, after i get to parallel on the way up. The weight literally flies off my shoulders after that, even at 405. I have been thinking of getting maybe a 10-12 inch box and squatting to it to get past my sticking point. I have to finish my current program though.
Any of you guys that sumo have these STUPID ASS narrow power racks? Do you just walk out until you are outside of the rack so you can properly set up?
Those squats were savage! I think that using box squats as an ME exercise does encourage you to savage the form a bit though. I know that im always tempted to rock on the box excessively.
Ive been using them for a while as my main ME exercise and im thinking of phasing them out and using them more as a 2nd exercise or on another day.
i do think i have weak lower/mid erectors, maybe the reason.
am i not sitting back far enough on my box squat? it looked pretty parallel to me for box height. and i tried keeping my elbows as parallel to my torso as possible, but i still was wobbly.
edit: from the first page for those who didnt see it
btw matsu how did you embed a vid?
[quote]matso1236 wrote:
TO HANLEY (QUOTING SYSTEM IS FUCKED)
The Box is that high because i am good out of the hole, but exactly at that spot where the box is and 5 inches above i slow DOWN A LOT.
Lol, thanks man, i know what is wrong with it, I’ve watched at least 100 videos and own the squat DVD from eliteFTS, but i cant get that form for my life.
As you can see, the people there are not the biggest , and when i ask them, did they look good, they were like yea PERFECT, so i just kept doing it, i filmed my Box Squat last week and i considered suicide, ill lower the weight and see if i can get a video on Friday.
Box squats weren’t my biggest problem though, about a month ago i realized my 480 squat was not as deep as my friends said it was. I filmed it, it was bad… After 2 weeks of lowering the weight i hit 405 ATG, 2 weeks after that i got 415, and recently i hit 430.
My weak spot is parallel, it seems to slow down so hard, after i get to parallel on the way up. The weight literally flies off my shoulders after that, even at 405. I have been thinking of getting maybe a 10-12 inch box and squatting to it to get past my sticking point. I have to finish my current program though.
Any of you guys that sumo have these STUPID ASS narrow power racks? Do you just walk out until you are outside of the rack so you can properly set up?
[/quote]
Personally, I box squat on a higher box like that (1 or 2 inches above //). The extra speed/weight from using a chopped stroke is justified for me. If my gear is tight- even if it’s just knee wraps- I’ll come out the hole.
I woudl recommend trying to stay tighter though. I think it is really tempting on fast hi-rep sets to get sloppy and loosen up. But focusing on staying tight will teach you to on these burn-out sets will teach you to stay tight under max loads.
[quote]kickureface wrote:
i do think i have weak lower/mid erectors, maybe the reason.
am i not sitting back far enough on my box squat? it looked pretty parallel to me for box height. and i tried keeping my elbows as parallel to my torso as possible, but i still was wobbly.
edit: from the first page for those who didnt see it
btw matsu how did you embed a vid?[/quote]
First, whoever said that you should deload on the box is out of their mind. You should be ass crack tight the whole time. In fact, box squats are great at teaching you to stay tight in the whole. Louie says to release your hip flexors on the box. This DOES NOT mean deload on the box. This is hard a hell to do right, so most people just shouldn’t worry about it and just focus on staying tight.
To the OP. You are searching for the box. When people do this they tend to lean a little forward and then rotate a bit back until they hit the box. Then you rock back until you are more upright. You are not even close to tight and I can tell that you pretty much loosen up completely once you are on the box. Also, you are not holding your arch. This partially related to not staying tight. I think that you are not sucking air into you gut and pushing out on them hard. I would like to see you come off the box exactly the same way you came down to the box.
You form isn’t terrible though it just needs some work. Your elbow position is really good, but I would like to see what happens to them with heavier weight.
[quote]matso1236 wrote:
Really i never get pain anywhere, but i know my form is horrible, and i know what is wrong with it, but without someone who performs them correctly i cant get it right.
I stopped doing box squats because they had like a 5lb carryover to my free squats and i know it is because of my form.
I also need a new fucking rack, i cant sumo squat, my feet are touching the metal which may make it look like my feet are behind my knees, when in reality it is just the angle.
Here you form looks better then mines…
(I have done 15 reps with 335 on the box)
[video]865[/video][/quote]
Your form isn’t that bad, but you need stay tighter on box. You are plopping which is bad. Also, you rock off the box to get momentum. This counter productive, which is probably why you haven’t seen much of carry over. I have one tip that has helped me a lot. Think about having a string attached your hips or penis or what ever else is in that area. When you initiate the accent pretend that something is pulling your hips forward with that string. Or, you could pretend that there is a really hot woman/man standing right in front of you and you want to hit that shit. Either way you need to learn to initiate the lift by bracing your upper back against the bar and firing your hips forward. PLing squat are not really an up and down motion. They more of hip thrust.
thanks for the critique. do you have any good vids to learn from? i’ll try again on monday. a lot of youtube vids conflict, probably because each program differently and it confuddles me >:[
i’ll work on staying tighter and driving forward (wtf).
sitting back more is important too, no?
[quote]kickureface wrote:
thanks for the critique. do you have any good vids to learn from? i’ll try again on monday. a lot of youtube vids conflict, probably because each program differently and it confuddles me >:[
i’ll work on staying tighter and driving forward (wtf).
sitting back more is important too, no?[/quote]
just your hips should be driving forward. Pulling your hips through is another way to look at it.
Think about what is going to happen to the rest of your body if you do this. Your chest should remain high, your head will back, You will end up driving back into the bar with your shoulders and your ass shouldn’t rise first. All the things you want stem almost directly from focusing on pulling your hips through.
[quote]kickureface wrote:
i do think i have weak lower/mid erectors, maybe the reason.
am i not sitting back far enough on my box squat? it looked pretty parallel to me for box height. and i tried keeping my elbows as parallel to my torso as possible, but i still was wobbly.
edit: from the first page for those who didnt see it
btw matsu how did you embed a vid?[/quote]
If your torso was wobley it’s probable that your abdomen and (or) obliques are weak.
pemdas, do you video your lifting?
my knees were wobbly, not torso, but how would i train abs/obs? im doing weighted plnks right now and stuart mcgill says most other things are bad for the back. 
[quote]kickureface wrote:
pemdas, do you video your lifting?
my knees were wobbly, not torso, but how would i train abs/obs? im doing weighted plnks right now and stuart mcgill says most other things are bad for the back. :([/quote]
yes.
Cable ab pulldowns are my best ab movement. I do them on a lat pulldown facing backwards so can I brace my legs against the pad.
[quote]Pemdas wrote:
kickureface wrote:
i do think i have weak lower/mid erectors, maybe the reason.
am i not sitting back far enough on my box squat? it looked pretty parallel to me for box height. and i tried keeping my elbows as parallel to my torso as possible, but i still was wobbly.
edit: from the first page for those who didnt see it
btw matsu how did you embed a vid?
First, whoever said that you should deload on the box is out of their mind. You should be ass crack tight the whole time. In fact, box squats are great at teaching you to stay tight in the whole. Louie says to release your hip flexors on the box. This DOES NOT mean deload on the box. This is hard a hell to do right, so most people just shouldn’t worry about it and just focus on staying tight.
To the OP. You are searching for the box. When people do this they tend to lean a little forward and then rotate a bit back until they hit the box. Then you rock back until you are more upright.
You are not even close to tight and I can tell that you pretty much loosen up completely once you are on the box. Also, you are not holding your arch. This partially related to not staying tight. I think that you are not sucking air into you gut and pushing out on them hard. I would like to see you come off the box exactly the same way you came down to the box.
You form isn’t terrible though it just needs some work. Your elbow position is really good, but I would like to see what happens to them with heavier weight. [/quote]
pemdas is right, I’m just not as fluent. Pause competely, but stay tight.