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Getting out of the hole..

  • 19-11-2010 10:04pm
    #1
    dantes87
    Registered Users, Registered Users 2 Posts: 150 ✭✭


    I've been making some progress on my squat over the last while squatting to a box(165 x 1). The consistent depth level has allowed progress instead of just upping the weight and cheating on depth which happens me with no box.
    The issue is box depth, its just parallel when I sit regularly on it but I'm sure when I squat its not legal depth. And I'm considering entering competition and I don't want to bomb cos of my depth.
    There are a lot of you out there with impressive numbers so how do you work on "the hole".
    I know box squats with a pause are recommended, but do you sit back or just pause? What else has worked for you personally?
    I would appreciate people's own experiences here on what has worked for them
    Thanks


Comments

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


    The best way to make sure you come outta the hole easier is to take weight off the bar... It's always going to suck like.

    As you progress and get stronger you'll probably find yourself missing lifts about 2-3 inches above parallel on the way back up. But for now there's not much you can do other than continuing to squat (assuming you're actually sqautting and not just box squatting), bringing up core strength and working on technique.

    And if you're just touch a box or some object to gauge depth, that's not box squatting.

    Get a vid and stick it up, or jsut look back at it yourself. That'll tell ya about your depth.


  • #3
    dantes87
    Registered Users, Registered Users 2 Posts: 150 ✭✭dantes87


    Hanley wrote: »
    The best way to make sure you come outta the hole easier is to take weight off the bar... It's always going to suck like.

    As you progress and get stronger you'll probably find yourself missing lifts about 2-3 inches above parallel on the way back up. But for now there's not much you can do other than continuing to squat (assuming you're actually sqautting and not just box squatting) and make sure you're bringing up core strength.

    And if you're just touch a box or some object to gauge depth, that's not box squatting.

    My main training now is just squatting to gauge depth. Never really did any sort of a pause before, I assume box squatting is with a pause, I just don't know whether to sit back or not.

    I'm thinking of having one day regular (with box for depth) and one day with a pause on a lower box. Sort of a westside, ME and DE.

    So squatting and deadlifting alone won't bring up core strength? :eek:
    ( I actually do core work though, just probably not the best core work)
    Will work on getting a vid.


  • #4
    Hanley
    Banned (with Prison Access) Posts: 21,981 ✭✭✭✭Hanley


    dantes87 wrote: »
    My main training now is just squatting to gauge depth. Never really did any sort of a pause before, I assume box squatting is with a pause, I just don't know whether to sit back or not.

    I'm thinking of having one day regular (with box for depth) and one day with a pause on a lower box. Sort of a westside, ME and DE.

    So squatting and deadlifting alone won't bring up core strength? :eek:
    ( I actually do core work though, just probably not the best core work)
    Will work on getting a vid.

    Box squatting ala westside is sitting right back, pausing, releasing your hip flexors, and then firing off the box.

    I don't rate box squatting at all when it comes to raw lifting to be honest. I've always got my best results outta high frequency with regular squats. I'd say most people with good squats here will agree. I have got good results with banded box squats, but they're a totally different kettle o' fish really.

    As for squatting and deadlifting not being enough for core strength.... of course not. That statement gets thrown out again and again and it's one of the most annoying things on the net. Like if you want a strong core, squats and DLs will help, but if you wanna lift more weight, train your core to support more.


  • #5
    dantes87
    Registered Users, Registered Users 2 Posts: 150 ✭✭dantes87


    Hanley wrote: »
    Box squatting ala westside is sitting right back, pausing, releasing your hip flexors, and then firing off the box.

    I don't rate box squatting at all when it comes to raw lifting to be honest. I've always got my best results outta high frequency with regular squats. I'd say most people with good squats here will agree. I have got good results with banded box squats, but they're a totally different kettle o' fish really.

    As for squatting and deadlifting not being enough for core strength.... of course not. That statement gets thrown out again and again and it's one of the most annoying things on the net. Like if you want a strong core, squats and DLs will help, but if you wanna lift more weight, train your core to support more.

    I agree with everything you're saying Hanley, especially core work. That's why I made this thread to get some info from those with actual experience and hopefully learn something.
    I'll forget the westside style box squats so and stick to squatting regular and deep. I'm nowhere near advanced enough to think about bands though.


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