[quote]Akuma01 wrote:
Box Squats are a fantastic movement for the entire posterior chain, but i seldom see them preached. Ive felt these muscles growing in the few short months ive been doing these. Be sure to keep the weight in your heels, maintain the appropriate arch in your back, and SLOW your eccentric movement down.[/quote]
I really need to get back to box squatting. I have been leaning forward a bit too much lately. Putting too much stress on my quads and none on my glutes and hamstrings[/quote]
Ya, gotta be careful. too far forward/back can be bad news bears. i actually had an incident last week where i leaned too far back. The stretch i got in my hams pulled something in my lower back. Took a day to massage that bitch out. Lol was a pain.
[quote]Akuma01 wrote:
Box Squats are a fantastic movement for the entire posterior chain, but i seldom see them preached. Ive felt these muscles growing in the few short months ive been doing these. Be sure to keep the weight in your heels, maintain the appropriate arch in your back, and SLOW your eccentric movement down.[/quote]
I really need to get back to box squatting. I have been leaning forward a bit too much lately. Putting too much stress on my quads and none on my glutes and hamstrings[/quote]
Ya, gotta be careful. too far forward/back can be bad news bears. i actually had an incident last week where i leaned too far back. The stretch i got in my hams pulled something in my lower back. Took a day to massage that bitch out. Lol was a pain.[/quote]
Have you noticed the box squat help your form at the bottom of the lift? One of the reasons i am planning on box squatting religiously is because my form breaks down at the bottom of my squats. It just feels VERY uncomfortable for me. I’m thinking the problem is mainly due to the lack of strength in my glutes and hams. What is weird though is that even on a box that puts me below parallel, my form is solid and i feel great lifting. But the moment i start squatting regular again my form goes down the shitter
[quote]Akuma01 wrote:
Box Squats are a fantastic movement for the entire posterior chain, but i seldom see them preached. Ive felt these muscles growing in the few short months ive been doing these. Be sure to keep the weight in your heels, maintain the appropriate arch in your back, and SLOW your eccentric movement down.[/quote]
I really need to get back to box squatting. I have been leaning forward a bit too much lately. Putting too much stress on my quads and none on my glutes and hamstrings[/quote]
Ya, gotta be careful. too far forward/back can be bad news bears. i actually had an incident last week where i leaned too far back. The stretch i got in my hams pulled something in my lower back. Took a day to massage that bitch out. Lol was a pain.[/quote]
Have you noticed the box squat help your form at the bottom of the lift? One of the reasons i am planning on box squatting religiously is because my form breaks down at the bottom of my squats. It just feels VERY uncomfortable for me. I’m thinking the problem is mainly due to the lack of strength in my glutes and hams. What is weird though is that even on a box that puts me below parallel, my form is solid and i feel great lifting. But the moment i start squatting regular again my form goes down the shitter[/quote]
Well to be honest, i havent really gone heavy with standard squats since starting boxes. But, the squat strength at the bottom is Posterior chain power, right? Well thats the focus of the box squat.
If you do start box squatting often, and want to improve you post. chain strength, make sure the form of the box squat is right: A wide stance, keep the weight in heels, and dont fully sit down. I see fully sitting down as a transfer of that weight from the targeted area to your spine. I also slow down the eccentric portion of it a lot, and get a good stretch at the top, stretching my ass out to find the platform. Definitely a great movement.
Take a look around you, notice all the people wandering around from exercise to exercise who look like they don’t have a purpose or plan in mind. Don’t be one of those these people.
If you are one of those people unfortunate enough to not have access to a hack squat machine, here is a cool free weight alternative that will get your quads firing.
[quote]Teledin wrote:
If you are one of those people unfortunate enough to not have access to a hack squat machine, here is a cool free weight alternative that will get your quads firing.
[quote]B.L.U. Ninja wrote:
I think everyone already knows about this lift.[/quote]
Hey I thought everyone would know to lift your pinky up when doing side raises too but a few people didn’t.
Working out with someone else only works well if they are as serious and motivated as you are. If they are not as motivated, it will rub off on you. Working out alone, in which case, prevails.
[quote]Teledin wrote:
If you are one of those people unfortunate enough to not have access to a hack squat machine, here is a cool free weight alternative that will get your quads firing.
Isn’t this lift more like a deadlift? That’s how I see it. Beside that, this lift is more dangerous for the lower back (specialy when u do it like the guy in the video)
[quote]Teledin wrote:
If you are one of those people unfortunate enough to not have access to a hack squat machine, here is a cool free weight alternative that will get your quads firing.
Isn’t this lift more like a deadlift? That’s how I see it. Beside that, this lift is more dangerous for the lower back (specialy when u do it like the guy in the video)[/quote]
I think it’s one of those exercises where your bone structure really plays a role in determining how safely you can perform the movement. I’ve always found it fine personally, but I also don’t have a long torso.
Essentially, yes it is a deadlift variation. If done properly (and the guy in the vid I agree isn’t doing them 100%) I think it resembles more of a squat than a deadlift. Just my opinion.
Leg extensions done while laying back instead of sitting up somehow involves more muscles and simultaneously makes the lift harder. Also, they will fuck up your squats the first time you work them into your routine (I do squats last).
On the pinky-up lateral raise topic; not only do you want your pinky up, you want to have to work to keep it up. Grasp the DB with the thumb closer to the weight instead of pinky closer. Works for curls, too.
Use the one that has a downslope from your waist down to your feet. This stretches the hamstrings from it’s resting point to allow greater tension to be produced and being worked more.
Do partials before the main lift eg top 1/2 or top 1/4 squats before full squats. Really ramps up the nervious system and you can go heavy as shit with the partials so when you pick up your regular weight it will feel easy. Lifting is a mind game aswell.