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Post by geo0969 on May 24, 2012 10:21:22 GMT -5
Hello,
Should the box squat feels harder than a regular squat ? is it normal? I started useing a 14" box and just feels hard to get off box . I went lower with weight and was able to complete some sets .
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Post by George on May 24, 2012 16:03:55 GMT -5
Box squats take away the stretch reflex you get from descending (when done correctly). Like a paused bench, you have to focus on exploding from a stopped position, so they are more difficult.
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Post by Rosario-546 on May 25, 2012 6:18:26 GMT -5
Just like George said, box squat should feel harder, if done correctly and to the right height. Two things I've seen, #1 People tend to put the box to high, #2 Then with the box too high, just touch and go and never get that stretch reflex. IMO if you want to-do high squats, just do them and don't pretend your doing a "box squat".....So if there harder, IMO, your doing them correctly.
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Post by geo0969 on May 25, 2012 7:20:39 GMT -5
Thanks guys thats what I was looking for I have it set at right hight at 14 inches which is just where my hip drops below my knee, I will just have to re do my weights I will test out a max then calculate what I should be doing . I am changing the way I squat because my old way I keep hurting my back so I did allot of reading and box squat comes up every where to help build squat and develop form any ways I could go on forever so I am just happy that I will be training my squat again. Thanks again guys.
Are you guys going to do the American challenge ? I will be going to one in Bloomington IL
Giovanni
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Post by stinee67 on May 25, 2012 8:49:55 GMT -5
My understanding of the box is it should be somewhere between 11 to 12 inches. For me 14 inches doesn't get me to parallel. Good luck in the American Cup. Going to the one at Zion Crossroads Va.
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Post by geo0969 on May 30, 2012 9:00:00 GMT -5
Thanks I did some futher checking into it and I went with 12' box with this I know for sure I am hitting depth and it also feels great on my back when I sit back on box so now all I have to do is figure out where my weight is so I can adjust my workout , Thanks for the help guys.
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Post by mikefrost on Jun 9, 2012 21:14:00 GMT -5
I've never had any transfer of box squat to raw squat. Seems like a stretch for a raw lifter as the box squat benefits the suited lifter with the "sit back" approach.
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jay
New Member
Posts: 18
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Post by jay on Jun 27, 2012 15:58:47 GMT -5
i would not recommend box squats for a raw lifter. pause squats i think would have a better carryover
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Post by osu122975 on Nov 12, 2012 11:45:35 GMT -5
Personally I don't like low box squats. Might as well just do pause squats to depth.
I do however like higher box squats because it does allow you to overload w/o the need for equipment and is FAR easier on the knees when sitting back.
I do most of my squat training 1-2" high to save my knees and does allow me to go very heavy. As I get around 3-4 weeks out from a meet, I switch over to normal squatting.
My patella tendons tend to get very sore so the box squat have saved me and kept me squatting competatively.
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Post by zekester on Nov 12, 2012 11:55:48 GMT -5
osu122975...Im getting ready to give box squats a try and had the same thoughts about going 1-2 inches higher...My only negative thought about this was, would it mess up my muscle memory on going down to the depth needed for a competition...But, as you said switching back a month before the event, should be ok for re-establishing that...
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Post by Deleted on Nov 12, 2012 11:56:26 GMT -5
Why not just use the pins on the squat rack. Sitting with all the weight is kinda harsh
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Post by zekester on Nov 12, 2012 12:00:19 GMT -5
Being new to the squat, I need to get use to holding the weight {I also practice holds at the end of my workout, just to get use to feeling the weight}...and I have given thought to what you say as well, as Ive seen it done when I was researching...I change my routine often and will be using that in the future, Im sure...
ps..Im using light weight with higher reps to start out with, the weight isnt harsh, as its not that much...
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Post by osu122975 on Nov 12, 2012 15:42:31 GMT -5
osu122975...Im getting ready to give box squats a try and had the same thoughts about going 1-2 inches higher...My only negative thought about this was, would it mess up my muscle memory on going down to the depth needed for a competition...But, as you said switching back a month before the event, should be ok for re-establishing that... It won't hurt muscle memory if you start them 4 weeks out. I also do them wide stance to build hip power. Just stay tight sitting down then flex up using your hips and spreading the floor w/ your feet. Stay under control coming down - don't crash down like during a raw squat.
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Post by zekester on Nov 12, 2012 19:09:56 GMT -5
thanks, Im going to work on that form/technique...
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Post by zekester on Nov 14, 2012 11:46:06 GMT -5
Did box squats for the first time today, they are harder as was explained in the first few post on this topic. I liked it though, as I need a lot of improvement in this area...
Heres what I did today = I did box squats working up to a 3 rep max {each time i do this Im going to try to add 5 lbs, I'll be doing this twice a week}...I followed this up with deadlifts = 10 single reps with a 1 minute break at approx. 60% of my 1 rep max {each time I do this Im going to try and add 10 lbs, I'll also be doing this twice a week}...After 5 weeks I'll max the 6th week and then reverse the rep scheme...In addition today I supersetted T-bar rows {working up to a 2 set of 6 max rep} with Preacher curls, inside grip {also working up to a 2 set of 6 rep max}...The second day I'll superset Shrug & Standing Ez bar curls, outside grip...I finished with random grip work...
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Post by osu122975 on Nov 16, 2012 15:47:08 GMT -5
What did you squat down to? Above, below or parallel?
I bet your knees probably didn't notice the stress or soreness....
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Post by zekester on Dec 1, 2012 14:13:47 GMT -5
After only a few weeks box squating, I tried my max today...Apparently the box squats have really helped, I went up 20 lbs and really noticed a difference at the bottom, as I was not falling forward like usual...
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Post by osu122975 on Dec 1, 2012 18:42:43 GMT -5
After only a few weeks box squating, I tried my max today...Apparently the box squats have really helped, I went up 20 lbs and really noticed a difference at the bottom, as I was not falling forward like usual... That's great!
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