Aren't box squats a crutch for those who can't or won't do full ROM squats, though?
Nope, not a crutch at all. They will help someone who isn't accustomed to a full ROM squat get a feel for the depth, but I find them harder. When you get to the bottom of a regular full squat you have the stretch reflex to help you bounce up out of the hole. With the box squat you lose that assistance when you let your weight rest on the bench, even though you are doing so only momentary. If you were squatting down to just let your butt touch the box, then bouncing back up off the box that is not a true box squat and would essentially be cheating. You also don't want to rest on the box long enough to lean back into the a sit position--that would be bad.
Well, Ifrom the sounds of it, I'd rather not learn any bad habits getting into box squats just when I'm starting to get a good groove going with free squats..
Well, Ifrom the sounds of it, I'd rather not learn any bad habits getting into box squats just when I'm starting to get a good groove going with free squats..
I can't see how they would hurt your free squats...what bad habits do you think you might get into? Besides, he has you doing regular front squats as well, so you still get to free squat.
Nope, not a crutch at all. They will help someone who isn't accustomed to a full ROM squat get a feel for the depth, but I find them harder. When you get to the bottom of a regular full squat you have the stretch reflex to help you bounce up out of the hole. With the box squat you lose that assistance when you let your weight rest on the bench, even though you are doing so only momentary. If you were squatting down to just let your butt touch the box, then bouncing back up off the box that is not a true box squat and would essentially be cheating. You also don't want to rest on the box long enough to lean back into the a sit position--that would be bad.
oops thats what I did. I box squat until my butt touched the bench for a second (a bench is a perfect height for me because I am 5 foot). I was wondering why I can go heavy, and I know with a regular squat, I would not be able to lift this heavy. Later on today for my leg day workout, I will start with the bar first to warm up and focus on letting my weight rest on the bench for a second. Also it was my first time ever doing a box squat. its hard to be perfect the first time.
I can see how they would help you make sure you were going AS low EVERY rep, AND it would help with explosive power..
I checked the bench at my gym, though.. It's just barely parallel..
I'll see if I can find anyway to get a bit lower..
I'm actually having this problem now. A new 24 Hr Super Sport just opened in town and I can no longer use the aerobic step that I used at the other gym. I have the choice of a very low plyo box or a small portable seat that is lower than the regular benches but puts me pretty much at exactly parallel. Until I get more comfortable, I will probably settle for parallel since the plyo box is about 4" shorter. If you look at the pictures in the book Cressey isn't sitting hugely below parallel if not just at parallel.
oops thats what I did. I box squat until my butt touched the bench for a second (a bench is a perfect height for me because I am 5 foot). I was wondering why I can go heavy, and I know with a regular squat, I would not be able to lift this heavy. Later on today for my leg day workout, I will start with the bar first to warm up and focus on letting my weight rest on the bench for a second. Also it was my first time ever doing a box squat. its hard to be perfect the first time.
At 5 foot, a bench should be way too tall for box squats.
At 5 foot, a bench should be way too tall for box squats.
I agree. The bench is too tall for me at 5' 6". The perfect height for me was an aerobic step 5 risers high. Mon, do you have access to one of these? You could probably go with one two or three risers high at 5' tall. Sit on the bench next to a mirror and make sure the crease where your thigh meets your hip is below your knee.
I agree. The bench is too tall for me at 5' 6". The perfect height for me was an aerobic step 5 risers high. Mon, do you have access to one of these? You could probably go with one two or three risers high at 5' tall. Sit on the bench next to a mirror and make sure the crease where your thigh meets your hip is below your knee.
yeah my gym has aerobic step with risers. Why did I not think of using those? I will use them monday for workout 1 lower body. I did workout 2 for lower body today. I am on phase 1 first week, so I am trying to get good form on all the exercises and see what I can do and am limited from doing. thanks for telling me and reminding me about the aerobic steps with risers.=)
pull throughs felt weird doing and when I try to use heavier weight, it pulls my body to my heals and then off balance. It does not feel natural like a deadlift or RDL. I rather be doing an RDL instead of a pull through. I do it anyway. The deadlift includes the RDL which is at the beginning of the deadlift. I don't like limited range of motion and I also refuse to do rack pull deadlift. I also tried doing bulgarian split squats, but did not feel comfortable. I felt the stretch in my knee, which is a no no. B.S.S feels very akward and I rather do a regular walking lunge. A lot easier and more range of motion.
I am in season now starting saturday-sundays for the whole rest of june and july for adult asa fastpitch. I don't have time to be messing around. I need to involve as many muscles as possible in all my exercises.
oh and I love the front squat. I did it for the first time today (cross grip because I don't have the wrist flexibility for clean grip). I like the front squat better than back squat. more comfortable. playing softball, I should not mess with the clean grip right now if I don't have the flexibility. no overhead work for me either.
Linear Mode
