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Box Squats

  • 08-11-2007 5:47pm
    #1
    Patto
    Closed Accounts Posts: 405 ✭✭


    Just wondering if anyone has had simialar experience as I have:
    I tried low box squats on Tuesday as a variation to my usual ATG back squats. I'm 6'4" and 97Kg with very long legs so I'm no natural squatster.

    I did 4 sets of 5 reps @80Kg from a box at about 15"

    Mother of God, I have the usual DOMS in the glutes but I have DOMS where I never had DOMS before, in my hip flexors:eek:

    For anyone who doesn't know where your hip flexors are, try a few heavy box squats. I imagine good mornings must do something similar but I've never tried them.

    I think I've discovered a weakness here, my deadlifts are at about 150 1RM max, I Can't squat much more than 100Kg below parallel for 1RM. I reckon my hams, hips and to a lesser extent my glutes* are alot weaker than my quads.

    *I think my glutes aren't too bad becuase I can lunge as much as I can front squat.

    The beauty of box squats seems to be the way you have to engage your glutes, hips and abs and drive through your heels. Its one of a few profound things I have observerd in the gym, I had previously thought the squat was all about your quads.

    I'm hoping for a profound improvement in my Squatting now. Am I mad?:o or am I onto something here?


Comments

  • #2
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    You're not onto anything new, powerlifters have used them for years.

    Personally I feel there's been TOO much of a movement towards them in recent years and all of a sudden everything that has gone before it is forgotten abotu in place of them.

    Yes they're very effective. But I know some of the strongest people in the world, both personally and thru correspondance, and they've NEVER used them.

    So do you HAVE to do them to squat big? Nope. Will they help, if you're weak in that department then of course they will.

    Shoudl they replace normal squats? For a period of time or a training cycle it's probably a good idea, but indefinately? Hell no.


  • #3
    g'em
    Closed Accounts Posts: 22,819 ✭✭✭✭g'em


    ^^^ I completely echo what Hanley has said. I've used box squats recently as a great rehab/ prehab exercise and to get me back into my squatting groove after a long absence. I think Dave Tate said at once stage that the Westside lifters all did box squats year-round and only ever did free squats at comp, and after that everyone pretty much jumped on the box squat wagon?


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