Quick Box Squat Question

Discussion in 'Strength & Conditioning Discussion' started by RJ43, Nov 10, 2005.

  1. RJ43 The Baddy

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    These questions may seem kind of stupid but I'm not sure. First, can I use a normal flat bench instead of a box?...my gym is a machine land and they don't have any boxes. Second should you actually sit on the box and relax the legs for a second or should my ass just touch the box and go back up?
     
  2. gruesome Green Belt

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    A bench is ok to start, ideally you want a box that puts you at parallel or lower.

    To box squat, sit back on to the box, keeping your set-up tight, relax your hips(which will result in a pause), then exploding up(starting by moving your head up/backwards, in other words the reverse of the way down).
     
  3. RJ43 The Baddy

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    Cool, thanks man.

     
  4. Ted-P Brown Belt

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    Box squats are for your sticking point.

    Unless you are peaked, I really don't see the need for box squats.

    It is imperative that you land on the box/bench very softly.

    And relax for a few moments and explode back up.
     
  5. Mark Limbaga Amateur Fighter

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    Yes, a bench would suffice. And you will have to sit on the "box" in a box squat
     
  6. Zeirhk Green Belt

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    Hmmm, I use the box as a guidance, even though I'm still a beginner. I would just so slightly have that box touch my ass then I go up again. That way I know how deep I'm going on every rep....not a box squat at all. If I'm actually doing Box Squats I would sit back and do that rocking motion before ascending.

    Also I've read an article that the fastest way to properly squat correctly is to use the box.
     
  7. Lard-ass Sodomizer

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    Just stack some plates on top of each other and then you have a "box". I dont think you can find a bench low enough to boxsquat from.
     
  8. ENTROPY Purple Belt

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    Do not use a bench to squat given that the bench height (about 16 inches) negates some of the benefits gained from box squatting.

    The box should height should range from 8 to 12 inches.
     
  9. BAS_FAN Purple Belt

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    Different benches are at different heights. Same with people, not everyone has the same parallel. I use a bench as well cause my current gym is where i work and its a very commercial gym with machines but we got some good racks and crap so i use this one bench that i grabbed from the womens section....its the perfect height.
    so there yah go...i rule.
     
  10. Jay M. Yellow Belt

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    That's fine but they aren't box squats. Also, it's not a good idea to do a rocking motion for the ascent.
     
  11. Madmick Zugzwang Staff Member Senior Moderator

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    What if you're 6'5"?
     
  12. ENTROPY Purple Belt

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    I'm completely buried with work and barely have any time on my hands so I'll be brief...

    Concerning your question, you
     
  13. dogmai Orange Belt

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    I like how you added on two extra inches in the second post Entropy :icon_surp
     
  14. KingSnake FREE MAX

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    Probably Cialas or the pump. :D
     
  15. ENTROPY Purple Belt

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    There isn
     
  16. farmboy Banned Banned

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    Ok, I haven't done box squats, and maybe it's spelled out and I'm just an idiot, but when you do them, you actually basically sit down on the box/bench/whatever? It's not one continuous motion?
     
  17. gruesome Green Belt

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    yes, sit on the box/box substitute.
     
  18. farmboy Banned Banned

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    Thanks.
     
  19. Zeirhk Green Belt

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    Hmmm, http://www.joeskopec.com/joeskopecboxsquat.mpg But it seems like this guy is "rocking back" ?
     
  20. Jay M. Yellow Belt

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    What I meant was that you should not rock to get the weight up; rocking to get into position to get the weight up is a different matter entirely. This guy is rocking back to negate all stretch reflex and rocking forward to get into position to push.

    This sequence mimics the proper mechanics of a squat: sitting back into the squat and ascending by thrusting the hips forward and then driving with the legs to full ascension.
     

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