Ok so I’ve read a bit about box squats but I was wondering…
What are the benefits of box squatting? What size box should be used? (Or how to determine this based on the height of the lifter)
Why use box squats if said trainee is already doing deep full squats. Now I KNOW, I’ve seen FIRSTHAND that 95% of people don’t squat deep though they say they do. Lets play dumb and pretend everyone does–or at least assume it to answer my question.
From what I’ve read and experienced squatting deep really hits the posterior chain which plays an important role in improving speed/explosion/power in athletic movements such as jumps, sprints, etc. I’m guessing that box squats really works on that hip explosion needed to stand back up (?)
So I’m guessing its just a solid alternative/supplement to deep (back) squatting all the time.
The only background necessary would be that I’m young, have a pretty solid foundation, and looking to improve athletic performance. I know this will, in turn, lead directly to improved strength, and if a little size comes with it, then woo-hoo. As I said, the goals here are to improve athleticism: sprints, vertical jump, broad jump, so on and so forth…
Thanks.
Box squats can be used in a variety of ways and for a variety of reasons.
Some people do box squats where you go down, lightly touch the box, and then shoot back up. Other people (like Louie Simmons) do box squats where you go down, SIT on the box, release your hip flexors, and then stand back up. The release of the hip flexors makes it much harder to do.
Obviously, with higher boxes, you can use heavier weights. That allows you to work your core with heavier weights than you could use on a regular squat. You can use boxes of various heights to work different things. You can even use LOW boxes to force you to go deep. When you’ve got the weight on your back, you often don’t know where parallel is. The box can teach you that.
The Westside PL system really popularized the use of the box. They design their routines to use different exercises and this is one of them that frequently gets cycled in.
If you have a specific problem with your squat, you might be able to figure out a box squat to help you get over that problem.
I know some people who cycle their routines where they do several weeks with high box squats, and then several weeks with medium box squats, then a few weeks with low box squats, and then do regular squats right before a meet.
As you pointted out, you can use box squats to work on explosiveness out of the hole, which is a good thing to work on.
Good stuff. Thanks Pencil Neck
So given the goals I listed, how would you implement it into a routine that is 2/3 back squats and 1/3 front squat (roughly)
Would similar rep/set schemes be used as well?
And for the time being theres no peak or competition phase, but how would that work as well? Box squats, then full squats before a competition? Or a steady cycle of 4-6 weeks per? Again, thanks for the help guys.
Westside never does full squats. No need to cycle. Just keep on box squatting.
[quote]douglas16 wrote:
Good stuff. Thanks Pencil Neck
So given the goals I listed, how would you implement it into a routine that is 2/3 back squats and 1/3 front squat (roughly)
Would similar rep/set schemes be used as well?
And for the time being theres no peak or competition phase, but how would that work as well? Box squats, then full squats before a competition? Or a steady cycle of 4-6 weeks per? Again, thanks for the help guys.[/quote]
Man, that’s just too wide open a question to even begin to touch. You can work them in just about any way you can think of.
Read some of the articles here on T-Nation and also at the Westside site( http://www.elitefitnesssystems.com/ ). You can also look at the Bigger, Faster, Stronger program for football; iirc, they love box squats in that.
Then figure out how you think you could best apply it to reach your goals and go for it. Don’t be afraid to experiment. You’ve got your entire life ahead of you.
Personally, I’ve tried box squatting and I’ve tried Westside, and I didn’t particularly like them that much. I prefer to do full back squats. But that’s just my personal preference. You need to try them yourself in your own way to see if they’re for you.