Replacing regular Squats with Box Squats?

randomguy88

What will be the consquences of this? I currently squat around 135kg at 86 kg bodyweight, but as I try to add more weight to the bar, my form is just getting worse. I'm afraid to go to parralel sometimes because I fear I won't be able to get back up. I'v done box squats before and I liked them, there's no way to cheat with them. Does anyone think they are an inferior exercise for any reason? Also, when box squatting, are you supposed to actually sit down on the box, or just lightly touch it with your ass?
I do squats for 3 sets of 4. I'm mainly training to get bigger and stronger for rugby. Thoughts?

kieran dolan

The best thing you can do is contact a strength coach or instructor to show you how to squat/boxsquat. Over the internet we can't see how you squat, what structural imbalances you have and mobility issues you have. Where are are you in the country, I might be able to recommend somebody to show you how to do the box squat properly.

brutusthebarber

IMO the box squat will not replace the squat.

Why do you fear going to parallel?? Are you not squatting in a power/safety rack?

Your form will get worse especially if you are attempting a max attempt, it will not be pretty!

Also are you doing any kind of program?

As you said that you are struggling to add anymore weight to the bar my inclination is to drop back the weight and increase the reps. But then again, it depends on whether you have a program.

You could have someone film your squat and then post it up here so people can give you some advice??!

podge57

The best thing would be to drop th weight down for a few weeks and focus on fixing your technique, filming it would really help too. Box squats can help with certain aspects of the squat, but there is no point in doing them if you can't do a full squat properly

As far as pros and cons, box squats target your lower back/hips/hams more, and let you recover much quicker.
But by doing them, you will get stronger at box squatting, but you won't necessarily get better at squatting

Transform

i second the power rack comment - if you are not squatting with safety pins in place you are fearing dropping the weight. If there is no rack then front squat instead.

I have mainly done box squats to teach drive from the bottom and through the heels and yes they do work well but would rotate from session to session between them and regular squats.

Finally i would do 6 sets of 4 increasing the weight a little on every set but then change up the reps from week to week or if the weight is increasing then stay with same rep/sets until you stall.

Taking a video can help you lots

Roper

Box squatting just makes a quad dominant exercise less quad dominant, encourages glute/ham involvment and can encourage depth and control. It's a great exercise and a useful addition to your programme.

I find it strange when people say things like this:

IMO the box squat will not replace the squat.

It's still a squat! The box and regular back squat are about 95% the same motion.

brutusthebarber

Roper wrote: »

Box squatting just makes a quad dominant exercise less quad dominant, encourages glute/ham involvment and can encourage depth and control. It's a great exercise and a useful addition to your programme.

I find it strange when people say things like this:It's still a squat! The box and regular back squat are about 95% the same motion.

It was early and maybe I phrased it wrong BUT the OP was asking should he replace the squat with the box squat.. I said no!

You are right though, it can be a useful exercise however in this instance I feel the OP is looking at the box squat for the wrong reasons. He states he is afraid to go to parallel for fear of not getting back up? Why would a box squat be any different..?

You can cheat at box squatting just as much as you can cheat at the squat.

And it is not like I stated facts either I did use the Internetz saying for my opinion. :pac:

IMO the box squat will not replace the squat.

@OP I still think it would be useful for a vid of your squat!

Colm_OReilly

Largely echo what the guys are saying re: finding a coach.

What's the rest of your program like? What position are you playing? How's your training week look?