Quick Box Squat Question

[RJ43]

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?

 

[gruesome]

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).

 

[RJ43]

Cool, thanks man.

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).

 

[Ted-P]

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.

 

[Mark Limbaga]

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

 

[Zeirhk]

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.

 

[Lard-ass]

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.

 

[ENTROPY]

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.

 

[BAS_FAN]

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.

 

[Jay M.]

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.

That's fine but they aren't box squats. Also, it's not a good idea to do a rocking motion for the ascent.

 

[Madmick]

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.

What if you're 6'5"?

 

[ENTROPY]

What if you're 6'5"?

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

Concerning your question, you

 

[dogmai]

I like how you added on two extra inches in the second post Entropy :icon_surp

 

[KingSnake]

I like how you added on two extra inches in the second post Entropy :icon_surp

Probably Cialas or the pump.

 

[ENTROPY]

I like how you added on two extra inches in the second post Entropy :icon_surp

There isn

 

[farmboy]

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).

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?

 

[gruesome]

yes, sit on the box/box substitute.

 

[farmboy]

Thanks.

 

[Zeirhk]

That's fine but they aren't box squats. Also, it's not a good idea to do a rocking motion for the ascent.

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

 

[Jay M.]

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

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.