Wow... I didn't think I'd see this response...
I love box squats.. I was started on them by IronAddict. It really helped me correct my squat form so that after doing box squats for awhile I was able to do a reg squat with great form.
I think everyone should learn to squat by doing box squats first.
I should add, box squats are not good for low rep/high weight imo... I keep my reps between 6-10, usually around 8. And no "thumping" onto the bench. Nice and slow descent to the box.. Helped me develope my leg strenght by making me focus on the negative portion of the lift as well.
It's also a good lift to do (in the squat cage) if you have no spotter and want to go to failure. If you can set the safety bars to be just below where the bar rests when you are sitting on the box, its easy to dump the bar back if you can't lift it.
Wow... I didn't think I'd see this response...
I love box squats.. I was started on them by IronAddict. It really helped me correct my squat form so that after doing box squats for awhile I was able to do a reg squat with great form.
I think everyone should learn to squat by doing box squats first.
I should add, box squats are not good for low rep/high weight imo... I keep my reps between 6-10, usually around 8. And no "thumping" onto the bench. Nice and slow descent to the box.. Helped me develope my leg strenght by making me focus on the negative portion of the lift as well.
It's also a good lift to do (in the squat cage) if you have no spotter and want to go to failure. If you can set the safety bars to be just below where the bar rests when you are sitting on the box, its easy to dump the bar back if you can't lift it.
I found this video that might help explain … giant hamstring curl. I do not like the fact that the lifter in this video does not bend at the hips first ( he bends at the knees and hips simultaneously which result shoots his knees out over his toes causing harder sheering force on the knees … people with knee problems don't like this ) and push the ass as far back as possible, letting the knees eventually bent on their own, doing this he would not have to move his feet forward as they would already be as far forward as he would want. As in the first comment on the link with you hamstrings so stretched and your ass way back you actually have to squeeze the hamstring really hard, (ie: giant hamstring curl ) in order to launch forward and pull your hips straight into an upright position. This type of squat really develops the prime and strongest muscles for the squat... hams glutes and back ( notice I did not say thighs although they are recruited quite heavily as well). Hope this helps.
HamsIt does.I don't believe my hand are as strong as they should be.Are you using GHD movements?
Don’t disagree but now that I’m on the north side of 40 I wouldn’t do them.
A good alternative is dropping the weight if you can’t control it in the bottom of the squat, or doing smith squats with the “catch” at the bottom of your squat.
As far as form I don’t think anyone should be squatting anything until form is near perfect. Squats much like deadlifts can be back breakers. ☠☠
Have been a member of a hard core gym that didn't allow box squats.Weird... I'm around 40 and feel safer doing box squats vs reg squats. The only reg squats I like are 20 rep squats
Have been a member of a hard core gym that didn't allow box squats.
Somebody needs to build a box with a bit of a suspension system for safety.
I always used glute ham raises as they smack the glute hams real hard it you extend backward to an almost upright position and squeeze the glutes. I owned a ghr machine for along time as I have a home gym and I always use to do them with band resistence ( wrap a band round back of neck and attach to bottom or ghr machine). Ask my strength increase I would add more band resistence. Great assistance exercise for deads and squats. The exercise that worked the best for me for GH development were bent leg good mornings. Those helped my squat and deadlift significantly. A pic of the GMR machine in my home gymIt does.I don't believe my hand are as strong as they should be.Are you using GHD movements?
Build a box with 2x4's that stack from lower to higher than parallel levels. Find your self some thick foam rubber and cut it to the size of he squat and voila a box that aborbs force as you squat on it. I only say this as I have built one and it worked very well. Just an ideaHave been a member of a hard core gym that didn't allow box squats.
Somebody needs to build a box with a bit of a suspension system for safety.
Hams
If you don't have GHR machine try this floor ghr exercise. This is very hard and you will have to push off the floor. EnjoyIt does.I don't believe my hand are as strong as they should be.Are you using GHD movements?
Hard core powerlifters and later wrestlers and strongmen types including Kazmaier.hmmm... "hardcore" and "rules" don't belong in the same sentence lol...
box squats force me to do a slow negative to avoid hitting the box.. I literally ease on to the box softer than I sit on the toilet.
Sounds cheap to build.I built a reverse hyper to fit a cage with 2 by 4,2 by 6 and some one inch pipe and tees,cheap.But I like the idea of suspension.Build a box with 2x4's that stack from lower to higher than parallel levels. Find your self some thick foam rubber and cut it to the size of he squat and voila a box that aborbs force as you squat on it. I only say this as I have built one and it worked very well. Just an idea
You can never have enough hamstring strength, train them hard and build up the load on the over time.I always found I had to hinge slightly to launch so it must be lack of hamstring strength.
Sounds great. If you can build it and it works the same it's a lot cheaper. Reverse hypers are great for the hamstrings and your initial starting weight with them is low but over time your strength will grow. Remember power and strength is not a sprint it's a progression over time. Good luck with the ham strengthSounds cheap to build.I built a reverse hyper to fit a cage with 2 by 4,2 by 6 and some one inch pipe and tees,cheap.But I like the idea of suspension.
Bodyweighr plus a significant poundage ...