THIS is making me BOARD, I’m hoping someone HAS some HEAVY/deep thoughts to contribute, of course in MODERATION.
tried these high box step ups recommended by Coach Davies utilizing just body weight. It is definitely a difficult excercise considering only one leg is doing such a full range of motion from such a stretched position. I also noticed my strentgh imbalance betwen my legs. I tried a couple of reps using the 40lb xvest but could not gauge whether or not i was using any lean or not because of my lack of flexibility from the start position, all i could tell was that the reps were harder and i was dragging my free leg on the platform edge. laters pk
[quote]Coach Davies wrote:
old_dogg wrote:
Coach Davies,
Could you define “High Box” in terms of inches or bench position relative to knee? Thanks.
I was referring to it mostly for hip, ham glute development which would need to be individualized for each user’s height. In my athletes usage, where we generally are emphasizing that area it is set as I described it so that the plant foot on the ground is off its heels and the thigh of the foot now on the bench has broken a parallel position vis-a-vis the hip.
However given that you or your athletes goals or weaknesses may be far different, I need to point out that you can vary depths and really get total leg develpment if you need to do so by simply changing the height of the box. While I know compliance, different boxes heights, is nearly impossible within standard gym set-ups, if you are training at home, I stack plywood on top of a secure box and customize to the correct level. Let me know if you train at home and I’ll fill you in on a way to make it very sturdy and safe.
In faith,
Coach Davies[/quote]
Coach Davies,
I’m sorry for the delay, I lost track of this thread. In any event, I am interested in hearing more. I do train at home (alone, usually around 5 am) so I’m definately interested in the safety consideration. My option now I would generally consider low, around 15 inches (I’m 6ft). One reason I’m interested is my body doesn’t seem to want to squat as frequently as it once could, and I feel like high box step-ups might offer something differant . I always appreciate the time you spend on these forums.
Peace,
old dogg
I feel some knee pain from my leg workout from 2 days ago. I believe this is attributed to the force impact from the landings i was doing off the platform and not from the actual concentric phase of the lift. I have a nice light soreness in my hamstrings (they always get sore when i do my squatting workout) and i know that i got a good workout even though the added resistance was very low. laters pk
hi coach,
i am about 5’4" so what box height would u suggest? also could you write a little about form when performing good mornings. Thanks…
Lisa
Follow the instructions of Coach Davies. laters pk
I also incorporated high box (actually a high bench with too much padding!) step ups since reading this thread. I immediately felt the effects in my hip flexors they were pretty damn sore the next day! I initially grabbed 60lb dbs and found I could’t move at all, dropped down to 40’s, no go, ended up just doing bw. Last week I used an empty barbell and worked my way up to 65 lbs. I think I will work on the barbell approach for awhile then go to db’s and back again.
[quote]old_dogg wrote:
Coach Davies wrote:
old_dogg wrote:
Coach Davies,
Could you define “High Box” in terms of inches or bench position relative to knee? Thanks.
I was referring to it mostly for hip, ham glute development which would need to be individualized for each user’s height. In my athletes usage, where we generally are emphasizing that area it is set as I described it so that the plant foot on the ground is off its heels and the thigh of the foot now on the bench has broken a parallel position vis-a-vis the hip.
However given that you or your athletes goals or weaknesses may be far different, I need to point out that you can vary depths and really get total leg develpment if you need to do so by simply changing the height of the box. While I know compliance, different boxes heights, is nearly impossible within standard gym set-ups, if you are training at home, I stack plywood on top of a secure box and customize to the correct level. Let me know if you train at home and I’ll fill you in on a way to make it very sturdy and safe.
In faith,
Coach Davies
Coach Davies,
I’m sorry for the delay, I lost track of this thread. In any event, I am interested in hearing more. I do train at home (alone, usually around 5 am) so I’m definately interested in the safety consideration. My option now I would generally consider low, around 15 inches (I’m 6ft). One reason I’m interested is my body doesn’t seem to want to squat as frequently as it once could, and I feel like high box step-ups might offer something differant . I always appreciate the time you spend on these forums.
Peace,
old dogg
[/quote]
I lost track of this post as well so hopefully you read this. Actually the High Box Step Up is very safe as you noted but yes you will want to vary the height of the box as it really can get all-around leg development. I prefer to have it so that box is quite high such that the lead thigh is parallel to the ground with the base foot off the heels. Hope that helps.
In faith,
Coach Davies
[quote]ems_girlscout wrote:
hi coach,
i am about 5’4" so what box height would u suggest? also could you write a little about form when performing good mornings. Thanks…
Lisa[/quote]
Lisa
Please refer to the other descriptions it should help but also be aware that you can vary the height of the box and it will hit different areas (the higher it is, more glute, hip and hams).
Re the Good Morning Squat this is from an article I wrote on them:
“A rarely performed style of Good Mornings but one that just terrorizes the entire posterior chain. With shoulder width stance, initiate the movement by pushing the back to neutral back position then drop to low squat position and back up. A powerhouse movement that as you adjust to you will notice your work loads go way up.”
Hope that helps - let me know if I can assist more.
In faith,
Coach Davies
Coach Davies,
Thanks for the great info.
Here’s my question: Would doing step ups with the bar in front of you(like in a front squat) help with the torso lean? I find that when I front squat I can’t lean foward while squating, so I was thinking the same might be true with the step ups. Do you think that would help? Or would it cause a problem with form?
Thanks again.