|
2006/10/23, 07:40 PM
I am going to do Box Squats in my next phase of training. I have been reading up on them on various sites on the net. Does anyone have any tips from their personal training experiences? What should I focus on to make sure they are being performed correctly?
|
|
|
|
2006/10/23, 10:01 PM
Use a smaller box.
Break at the hips first, really focusing on sitting back farther. When you are in the bottom portion your knees shouldn't have moved forward significantly. Sit back, arch, sit back, then sit down.
Also, you'll hear a lot of conflicting evidence on rocking. The rock is old school. I don't really like it, because it gets you out of position. Although it is innevitable sometimes, and it does release the strain on your hip flexors.
--------------
Iron and chalk.
|
|
2006/10/23, 10:05 PM
Use a smaller box. Do you mean in height? I really appreciate the info.
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/24, 11:47 AM
Yea. I prefer a box that is anywhere from 4-1" below parallel. Builds flexibility and an explosion out of the hole.
Most people tend to box squat of a box that is above parallel.
--------------
Iron and chalk.
|
|
2006/10/24, 12:33 PM
Thanks - I need to work on the flexibility so I will go below parallel.
Since I have not done these before would 50% of max be a good starting point?
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/24, 12:34 PM
Go light at first to get used to it. I think and Steve and others can correct me but maybe 40% or lower for the first few times. I went to heavy and had to relearn it all over.
--------------
Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT!
7707mutt@freetrainers.com
|
|
2006/10/26, 08:24 PM
Here is what I do with beginners:
1. Start with a high box and work down. If you don't work to a smaller box you will develop hip problems.
2. Keep your shoulder blades pinched tight, neck bulled into the bar, and pull a big air into your chest and hold it.
3. Sit-back to start the movement. Control the descent.
4. Keep your chest forward when you reach the box. Don't rock back. Pause for a 1 count.
5. Drive your chest to the sky as you come up off the box.
6. Blow your air out as you get past your sticking point.
7. Make sure you stay light until you have mastered your box squat.
|
|
2006/10/26, 08:43 PM
At 5'10" at what height should I start ?
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/27, 08:16 AM
Pick a box height that is comfortable to start with. If you feel you can go lower and still feel comfortable then go down. That is how I do it. Some days I work a little higher than normal because that is what feels right on those days. Other days I get after it and go lower because I feel good to do that. It depends on how you feel. I would start no higher than a half squat position though. As you drop, do not add weight until you have felt the new depth. If I add weight then I don't drop. I I drop then I don't add weight until I have felt the new depth. I hope that helps.
|
|
2006/10/27, 08:22 AM
Thanks
--------------
Life is a lesson. You will learn it when you are gone.
|
|
2006/10/27, 08:24 AM
That is great advice Gator, and it is nice to see ya back on!
--------------
Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT!
In the Squat Rack there is not room for 45lb Barbell Curls!
7707mutt@freetrainers.com
|
|
2006/10/27, 09:39 PM
Glad to see you back Gator.
|
|
2006/12/12, 02:19 PM
Glad to be back. I am going to bump the right to train post of the front page!
|
