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Thread: Box Squatting

  1. #13
    Elite SuperBane's Avatar
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    Quote Originally Posted by joliver View Post
    Long term strength-wise, westside barbell ONLY uses the box squat. I believe the box squat can be used long term, with westside principles to produce long term gains. But that means that you must change bars and box heights often in order to prevent CNS adaptation.

    From a growth standpoint, I consider the box squat to be a core lift and I do not use it for volume. I believe that muscular growth primarily comes from volume. That said, if you did decide to use the box squat for volume, you would experience muscular gains. But the primary movers in the box squat are the hips, glutes, and hams. The quads do participate, but to a lesser degree than a bodybuilder squat.
    Cool I can hit the Quads with isolation. Leg Ext and close or single leg - Leg press.
    I will rotate those two with regular squats or smith machine squats.
    Yet keeping Box as my staple.

    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

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    Elite heavydeads83's Avatar
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    We free squat every saturday and alternate box squat and deadlift every Wednesday. Seems to be working well. This is a great post Joliver, I'm impressed. I LOVE box squats.

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    Elite AlphaD's Avatar
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    Another great read. Thanks Jol. Through talks with S4L over the last few months, i realized i had horrible squatting form. I am retraining myself with box squats, thru his advice and have to say, i humble myself weightwise, but damn my legs are popping and growing since i started. More PL info please ......im a sponge willing and ready to learn!
    Last edited by AlphaD; 04-05-2014 at 07:58 PM.
    "A Man's Worth Is No Greater Than His Ambitions" Marcus Aurelius
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    Senior Moderator NbleSavage's Avatar
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    Quote Originally Posted by heavydeads83 View Post
    We free squat every saturday and alternate box squat and deadlift every Wednesday. Seems to be working well. This is a great post Joliver, I'm impressed. I LOVE box squats.
    Running DC at present and box squatting. I like the sound of this cadence (free squats to box squats). May work it into my next blast.

  8. #17
    Member johndevilman's Avatar
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    Box squats also make you take off from a stop instead of using the elasticity of your motion to help you get back up. (If that makes any sense.) I love me some box squats. Good post.

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    Elite Big Worm's Avatar
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    Can you explain how to do them?

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  12. #19
    E-Fighter Extraordinaire Joliver's Avatar
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    Quote Originally Posted by Big Worm View Post
    Can you explain how to do them?
    I always start with a wet U-Haul box slightly lower than parallel, load up 90% on the bar and go for it. Just sit back....

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    Jol Great post brother. Im still learning, it takes a lot of practice to keep from leaning forward and putting the weight on your quads. I had to literally go down to the weight of the bar and I still don't have it right, but my bar path is getting better.

    thanks for taking your time to put this out for the new guys

    S4L
    traps are the new abs.

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  16. #21
    Senior Moderator NbleSavage's Avatar
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    An interesting study on squatting versus box squatting. Emphasis mine. I'm not a Doctor, but as I read this study it seems to suggest the possibility that box squats could be used in place of squats for power and hypertrophy development? (am looking for opposing interpretation in case I'm taking the piss here).

    J Strength Cond Res. 2010 Dec;24(12):3195-9.
    Comparison of kinetic variables and muscle activity during a squat vs. a box squat.
    McBride JM1, Skinner JW, Schafer PC, Haines TL, Kirby TJ.
    Author information
    Abstract
    The purpose of this investigation was to determine if there was a difference in kinetic variables and muscle activity when comparing a squat to a box squat. A box squat removes the stretch-shortening cycle component from the squat, and thus, the possible influence of the box squat on concentric phase performance is of interest. Eight resistance trained men (Height: 179.61 13.43 cm; Body Mass: 107.65 29.79 kg; Age: 24.77 3.22 years; 1 repetition maximum [1RM]: 200.11 58.91 kg) performed 1 repetition of squats and box squats using 60, 70, and 80% of their 1RM in a randomized fashion. Subjects completed the movement while standing on a force plate and with 2 linear position transducers attached to the bar. Force and velocity were used to calculate power. Peak force and peak power were determined from the force-time and power-time curves during the concentric phase of the lift. Muscle activity (electromyography) was recorded from the vastus lateralis, vastus medialis, biceps femoris, and longissimus. Results indicate that peak force and peak power are similar between the squat and box squat. However, during the 70% of 1RM trials, the squat resulted in a significantly lower peak force in comparison to the box squat (squat = 3,269 573 N, box squat = 3,364 575 N). In addition, during the 80% of 1RM trials, the squat resulted in significantly lower peak power in comparison to the box squat (squat = 2,050 486 W, box squat = 2,197 544 W). Muscle activity was generally higher during the squat in comparison to the box squat. In conclusion, minimal differences were observed in kinetic variables and muscle activity between the squat and box squat. Removing the stretch-shortening cycle during the squat (using a box) appears to have limited negative consequences on performance.
    PMID: 21132859 [PubMed - indexed for MEDLINE]

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    E-Fighter Extraordinaire Joliver's Avatar
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    That study reports that the differences, while present, aren't enough to consider either lift superior over the other.

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  19. #23
    Senior Moderator NbleSavage's Avatar
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    Quote Originally Posted by joliver View Post
    That study reports that the differences, while present, aren't enough to consider either lift superior over the other.
    Same as my interpretation, yup. Given this, would seem that if one were so inclined they could in fact replace squats with box squats?

  20. #24
    E-Fighter Extraordinaire Joliver's Avatar
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    Quote Originally Posted by NbleSavage View Post
    Same as my interpretation, yup. Given this, would seem that if one were so inclined they could in fact replace squats with box squats?
    According to this particular study, they are fully interchangeable. Some great squatters believe they are also.

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