When To Add Box Squats To Your Training
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- Опубликовано: 29 сен 2024
- In this QUAH Sal, Adam, & Justin answer the question "I see the Westside Barbell guys doing heavy box squats. Is there a benefit to this compared to conventional squats? If so, what and why would you incorporate it into a program? ".
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“When To Add Box Squats To Your Training“
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What about using it when you have hip pain at the very bottom of my ATG squat. Thinking of doing box squats a few weeks until the pain goes away.
A proper box squat proper depth based on where the person's most comfortable. This could be when you're below parallel the top of your thighs to the floor if you squat if you're squatting ass to grass the box squat is going to be hard to program because the box going so low will be a b**** to balance. That could be a good thing for some people and you have to take the squat lower percentage of your max. If you box squat properly, not rocking back and relaxing your hip flexors while using substantial accommodating resistance or loading it heavy without accommodating resistance where you sit back and your knees are in line with your shins so that the knees and shins are perpendicular with the floor😂 or slightly angled the opposite direction of your toes, assuming you relax your hips and paws pause while avoiding rocking back and then angling your torso forward to get a leverage advantage p the box what will definitely be lower than your maximum free squat. What box squats do especially well is make sure your squat is consistently hitting proper depth. It's also a great tool for developing proper explosive intent out of the hole. This teaches the proper timing when firing the muscles used in the squat it is also a great tool for shifting the work to your glutes hamstrings, and hip abductors. The key to getting a huge squat when using the box squad is the squat fairly wide although if you're not a problem with your I don't think squatting is wide as the West side guys will benefit you as much. In many sports you need exceptionally strong quadriceps in the box squat takes significant stress off the quadriceps although they will always be involved and shifta stress to the muscles of the posterior chain which has the most potential for making you strong in terms of your squat as well as your deadlift it also prevents injury because it significantly improves the strength of your hamstrings. If you are already a strong squatter or a beginner who doesn't know how to squat properly I would incorporate box squats one thing to really make box squats work great is to start really working your glutes and hamstrings with special exercises such as back raises or reverse hypers, glute ham raises if you have access to one or you can use cable pull throughs and good morning using different bar position,, using an arched back to get a huge stretch in the hamstrings but not going all the way down to where your torso is nearly parallel with the floor and you can also do them with a more rounded back as long as the load is light and you are making sure your hips and glutes move back so that you can create the proper angle to get your torso almost a parallel with the floor while maintaining your balance. The nice thing about box squatting with 50 to 70 of your max and then using anywhere from 30% at the top of the movement to 10 to 15% at the top. Obviously the more weight on the bar the less band tension you need. The idea of the bands is because you have to use compensatory acceleration and drive all the way through the top they make your squat way more explosive if you are also incorporating a Max effort day in which case I would never go above 60% of far away on my speed day, you can use variations of the box lot like the narrow stance box squat, the belt squat, heavy hack squats or deadlifts with the bar behind your calves which is known as the free weight hack squat, exercises like deficit deadlifts using a wide grip on the bar will really help both your squat and deadlift Westside barbell powerlifters never did a maximum traditional squat, even before a competition off of some guys did include a few squat workouts before the competition. This is not going to make too much of a difference if you are using the box properly and not rocking back on it. For squatters who have long legs and short torsos who tend to squat with their torsos pitched forward, who have trouble hitting low depth or when they go low their lower back goes into flexion which can cause serious injury. For these guys the box squat helps them develop a lot more power in their lower bodies and maintain a more upright torso this doesn't mean that they can't pitch forward a little bit or even a lot if they have to hit the biggest numbers and they have strengthened their core sufficiently which includes super strong abdominals obliques and also involves wearing a weight belt about an inch loose and trying to breathe into your abdomen and force your abdomen, obliques and back into the belt 360° so you get into your abdominal tension which protects the spine and the bigger you can make your midsection while squatting, the more base and stability you'll have when you pop up rom the bottom. In fact many people who think they can brace don't know how to brace until they train bracing with a belt on that is loose causing you to force all of your core 360°into the belt so that it's hard for anybody standing watching you to stick your finger in between the belts and your torso. Once you can do this you will notice that you are just exploding off the box and the weights that used to feel heavy will feel immediately light guys who have learned how to do this p and they're already at a pretty high level p can typically add 50 plus pounds to the bar right away and maybe more. The problem is most guys who are advanced in this day and age know how to brace. But when you squat and deadlift which should be limited to speed deadlifts or doing a number of singles every 2 weeks if you are very strong. Always using a loose belt will make you way better at bracing people who don't use a belt so that they can develop bracing don't know how the belt is supposed to be used. You can't possibly develop great bracing without wearing a loose belt. So use a belt and let the guys who think they're bad asses cuz they don't use the bell make comments until they see you out squatting them by 20 or 30%
I recently been doing the boxsquat and heals to the knees workout for 2 weeks and noticed a big improvement on my squats
Wow 700 views a year ago now you guys are going through the roof. So glad I found you guys …. as A new personal trainer I learn so much from the podcast . I cant be more thankful . Thank you guys