Box squats are much harder than full squats! Oct 3, 2013 #5. When you squat to full depth, your muscles are stretched further and are better activated than if you were to just perform a parallel squat. Use a bench or a box under your butt until you are stronger and comfortable squatting without one.This will alleviate some of the stress put on your knees. But the difference between the two variations is small, say sports scientists at … When I started I couldn't box as much as regular and I feel now it's reversed for me. With the hips way back and the shins nearly vertical you put an enormous load onto the hamstrings in both the eccentric and concentric portion of the squat. The idea of your box squat being better than your back squat is sort of contrary to westside principles though. Most of the risk of a box squat comes from poor coaching and inadequate athlete skill, says @spikesonly. I did it a few times when i played football. The week before the meet use 70% for 6-8 sets. Though both versions work the glutes, hamstrings, quadriceps, hip flexors and calves, sumo squats place more stress on the inner thigh adductors and glutes. However, if you find the pain occurring differently while doing the safety bar squat, maybe the back squat will actually be better for you — just test both out. Most people can recover faster from box squats than other squats, so they can be trained more frequently.⁣⁣ ⁣⁣ 6. The box squat is a version of the squat, only the difference is at the bottom of a regular squat, you sit down on some type of support and then you rise once again. If you aren’t in 100% health, you need to be more cautious and train for strength and to heal. This is not considered a box squat even though it involves a box and squatting pattern. The box squat seems to be a very touchy subject, and a lot of gurus will claim that "Well, you just do them wrong!" The bottom line is, like a good coach or training partner, box squats keep you honest. For the brief time I tried box squatting, I never came close to what I could squat. Wide squats allow for more comprehensive movement that better works the hips than traditional squats. Limits my range of motion and helps take the pressure off of the direction change. One of the most relevant … Safer If you are free squatting and you are forced to bail, the idea is to push the elbows through, ‘hop’ forward and let the bar crash to the ground behind you. But I believe there are two primary benefits. Same depth. I know that elite lifters like pete rubish have a higher box squat than their regular squat. Stand up straight and place your feet slightly wider than shoulder-width apart, hips stacked over knees and knees over ankles. Why? Oct 3, 2013 #5. Likes: Gstacker. But the difference between the two variations is small, say sports scientists at Appalachian State University. Fulcrum. My $0.02. The hips are multidirectional joints, producing force in three planes of motion. Minimizes Stress on the Knee. While there is nothing wrong with regular squats, if that’s all you ever do, it probably won’t be long until you hit a plateau. As far as one being better than the other, well there are various factors that would determine this and it pretty much all depends on you. The Goblet Squat is a lower-body exercise in which you hold a dumbbell or kettlebell with both hands in front of your chest. ... have a shin angle that is perpendicular to the floor and will reduce the pressure on your patella tendons which makes box squats mush easier on your knees. Front Squats are limited by how much weight you can hold on the front of your shoulders. For people with a history of knee pain, or injuries especially, the box … Your abdominal muscles are incorporated when you perform the back squat, so they can also help develop your abs and help you get a six-pack. The box squat seems to be a very touchy subject, and a lot of gurus will claim that "Well, you just do them wrong!" Yesterday I did 4 sets of Box Squats, instead of regular deep squats. The wide-stance squat provides the best option to train the hips in all three planes. At the time, we had a 50/50 mix of free squats vs box squats. http://forum.bodybuilding.com/showthread.php?t=118206631. Squats should be a staple in any lifter’s routine looking to build muscle and strength or just enhance quality of life. Press question mark to learn the rest of the keyboard shortcuts. I was able to box squat 25 lbs more and it felt easier, so it was a little surprising, especially when I read that box squat is harder than regular squats. Follow this link to learn the proper way to do a box squat. Last week I discovered box squats when I was browsing through Youtube for squat advice. Winner: The box squat. But I believe there are two primary benefits. Well, frankly, because it’s really hard. Oct 3, 2013 #6. This is, in my opinion, the safest way to squat because you don’t use as much weight as you would with a regular squat. Build Strength. Coaches mention using a box for regular squats, mainly to gauge depth, in passing, mainly to cover all the bases. I use a box well below parallel, and am in no hurry. My box squat was about equal until I learned to use the bounce. Keep at it and your strength on box squats from all levels will sky rocket. Oct 3, 2013 #6. In a regular squat, you must produce power during all three phases, but a box squat breaks up the eccentric and concentric phases because some of the muscles are relaxing while others are held statically by movement in the hip joints. Oct 14, 2012 7,344 1,226. "Box squats recruit your hamstrings and glutes more than regular squats," says Luciani. It's just that you're seeing both of these ideas at the same time so you're relating them. I can't do as much as normal. If you are going to a meet, take a weight 2 weeks before the meet. I was able to box squat 25 lbs more and it felt easier, so it was a little surprising, especially when I read that box squat is harder than regular squats. If you have underdeveloped hamstrings, more box squatting can help build up the hamstrings. Box squatting is the most effective method to produce a first-rate squat. Sure it will! For instance, it can be a good exercise for both elderly people and body builders alike, depending on how you set it up. With the hips way back and the shins nearly vertical you put an enormous load onto the hamstrings in both the eccentric and concentric portion of the squat. I squatted and box squatted today. The bar goes somewhere on my traps I believe. In fact, fitness professionals like to distinguish between the variations because the technique used will impact on the loading selected and the SSC involvement. Everyone box squats more than they back squat. With all that tension in your muscles, you can generate more power when coming out of the bottom position. Box squat almost as good as regular squat. For an easier alternative to box squats that is more suitable for beginners, you can start with a bodyweight box squat. When performing a regular squat, the feet are placed hip-width apart with toes facing forward, while during a sumo squat, the feet are in a wide stance with toes turned out. Would like to think if I learned to wrap up or use gear I could do more, but will likely never test that. What is my weak point? I was wondering if the rule of thumb is one can box squat more than regular squat. The week that you reach 82%, reduce the sets to 6. Athlete should always break parallel for all squats up or use gear I squat... Power work in for the brief time I tried it for the brief time I tried box squatting produces rate. 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