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Old 01-17-2008, 11:00 AM   #1
Brampton_Boy
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Box Squat... How high should the box be?

My left knee has been giving me a little trouble as of late, so I have transitioned to box squats for the time being.

However, what height should the box be to ensure that I am still achieving adequate depth?

Right now I use a standard weight bench (Which I would guess is about 18" off the ground). Too high? Too low?

Your thoughts and input are greatly appreciated.

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Old 01-17-2008, 11:18 AM   #2
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12 inches is what I've read.

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Old 01-17-2008, 11:19 AM   #3
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Quote:
Originally Posted by Brampton_Boy View Post
My left knee has been giving me a little trouble as of late, so I have transitioned to box squats for the time being.

However, what height should the box be to ensure that I am still achieving adequate depth?

Right now I use a standard weight bench (Which I would guess is about 18" off the ground). Too high? Too low?

Your thoughts and input are greatly appreciated.
how tall are you?

inseem length will play a part here...

I would suggest looking in the mirror while you sit on the bench...
If you hit 45 degrees or less..youre golden.

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Old 01-17-2008, 11:21 AM   #4
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Quote:
Originally Posted by younggunz View Post
how tall are you?

inseem length will play a part here...

I would suggest looking in the mirror while you sit on the bench...
If you hit 45 degrees or less..youre golden.
5'10.

However, I am definately breaking 45 degrees, so I guess I'm good to go . Thanks for the help guys

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Old 01-17-2008, 11:25 AM   #5
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Quote:
Originally Posted by Brampton_Boy View Post
5'10.

However, I am definately breaking 45 degrees, so I guess I'm good to go . Thanks for the help guys
well, some say the box should be "in the hole"
but if you are having knee issues due to ATG movements, I would say that a clean parallel break is very acceptable.

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Old 01-17-2008, 11:37 AM   #6
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Depends on what you're trying to accomplish.

If you want to be sure that you're going below parallel, the box must be that low.

If you're working on the transition from hole to lockout, raise the box accordingly.

There is no set height - it depends on your knee height, shin length, and squat form.

My advice would be that you should work around your knee for right now - do squats on as low a box as is possible without pain.

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Old 01-17-2008, 12:44 PM   #7
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Anything from inch or two above parallel to several inches or more in the hole. So 12-20 inch box is good. I believe bench is right at parallel or inch or so below. I generally prefer 12-15" boxes.

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Old 01-17-2008, 12:50 PM   #8
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Unless you have deeply freaky tibia length you need a lower bench, I was working off a 12" box at same height and was only an inch or two below parallel. Put the box near a full length mirror, sit on box so you're side on to mirror, is fold at top of hip above top of knee? If so you need a lower box.

Yes you can use a higher bench for lockout work but if it's your primary squatting exercise make sure it's at a proper depth.

BTW make sure you descend slowly and under control, if you drop onto the box then you're putting your spine between an immovable object and a moving heavy weight, nothing else can give but your back and you can get severly fucked up this way, mate of mine lost his balance and ended up with a herniated disc which took over a year to heal fully.

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Old 01-17-2008, 12:50 PM   #9
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Unless you have deeply freaky tibia length you need a lower bench, I was working off a 12" box at same height and was only an inch or two below parallel. Put the box near a full length mirror, sit on box so you're side on to mirror, is fold at top of hip above top of knee? If so you need a lower box.

Yes you can use a higher bench for lockout work but if it's your primary squatting exercise make sure it's at a proper depth.

BTW make sure you descend slowly and under control, if you drop onto the box then you're putting your spine between an immovable object and a moving heavy weight, nothing else can give but your back and you can get severly fucked up this way, mate of mine lost his balance and ended up with a herniated disc which took over a year to heal fully.

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Old 01-17-2008, 04:33 PM   #10
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Might start with a 12" box then get a hand full of 1'' boards to place on top of the box so you can use varying heights.

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