Joliver
E-Fighter Extraordinaire
- Joined
- Dec 3, 2013
- Messages
- 4,468
- Reaction score
- 10,592
- Points
- 288
Squatting is the most important thing you can do with your life. You developed a unified theory of gravity because you studied harder under the longer lasting light bulb you invented while driving your Ferrari cross country to a perfect 10 coed beach you own to perform open heart surgery, but you only squat 225lbs--Congratulations, loser.
So if it is the most important thing you can do, what if you can't do it? Your back, your knees, your whatever. Lots of things keep people from squatting. The good news for you gimps: some of the most successful squatters in the powerlifting circuit today don't do squats at all. In fact, the only time they do a squat is when they are on a platform. So how in the hell do they get to be masters of the squat? They box squat.
Why box squat?
1) You cannot cheat depth on the box. Yes, I intentionally put this first. I don't have the words to describe how stupid it is to take the bar out of the rack and bend your knees until it gets to be too difficult, some 20 degrees later, and return the bar back to starting position. You are cheating yourself, other lifters (that would never look up to you anyway--because you're a half repper), and the world. In fact, I would rather you curl in the squat rack than to pretend that BS that you just calf raised was a squat.
2) You can learn how to sit back into your squat. You should be doing good mornings to help your squat....you should not be calling your good mornings, squats. This will help you differentiate the two. Most bodybuilding type squats are quad dominant--that is their purpose. This leaves weight on the table. So when lifters try to transition from one style to the next, they may not have the glute, ham, hip strength required to sit back and find depth in a powerlifting squat.
3) Box squatting is easier on those with injuries. You can train more often with a box squat than you can with a squat. I didn't say this, Louie Simmons did. I will say this: I have a few hip issues, and when they act up, i know to go to the box squat for a few months (changing bars and stances only). If you do the box squat correctly, THERE WILL BE CARRYOVER TO YOUR SQUAT.
How do I Box Squat?
Setting up From Head to Toe
Head: You want to drive your head and traps back into the bar. Don't look straight up. Don't look down. Look down--fall down. Look up, you can't see the judge--even though it is a box squat you should practice like you play.
Upper back: Shoulders back and tight.
Arms: Take a comfortable grasp on the bar--wide enough that it does not hurt your shoulders but not so wide that you squat with your hands grabbing the plates like a lot of ****-ups do (we've all seen it). A lot of shoulder and bicep pain come from grip placement in the squat. Now that you have found your grip, pull the elbows forward like you are trying to bend the bar over your back. If your elbows flare, your back will lose tightness.
Lower Back: Arched. When you lift the bar, you will "arch the bar out."
Belly: Force your abs out and keep them tight for a larger, more stable core to lift the weight. Don't tighten your core by "flexing in" your abs. A bigger base is always better.
Glutes: Push your glutes out to create tension and to tighten the hamstrings.
Feet: Place them out wider than shoulder width.
Now You Squat
1) Arch the bar out and push out of the rack with your legs.
2) Take 3 steps back. If you take more than 3, you are being inefficient with your motion.
3) Take the widest stance possible to create as much hip tension as you are comfortable with--this isnt a quad dominant bodybuilding movement. Turn your toes out slightly to help increase the hip tension.
4) Get your air. Take a massive gulp of air into your belly. Practice this before you start squatting. If you can't get a belly full of air, you won't be worth a damn in the squat.
5) Push the hips back to begin your descent. Keep your knees forced out, and "spread the floor" with your feet! Think about it as if you are sitting back in a chair. This keeps your glutes and hams as tight as possible. DO NOT BREAK AT THE KNEES FIRST!!!
6) Sit back until you find the box. Don't guess at where it is and slump down. That is cheating the box squat, and if you don't do it correctly, you won't get a damn thing out of it.
7) Once you sit on the box, pause and release the tension in your hip flexors. Release the tension in the hip flexors only! Everything else remains tight.
8) Drive your head and traps into the bar explosively and drive with the hips.
This is a pretty good list of what you need to know before you start box squatting. If you have any questions about the box squat feel free to shoot me a PM.
Here is a video of Dave Tate teaching the box squat:
So if it is the most important thing you can do, what if you can't do it? Your back, your knees, your whatever. Lots of things keep people from squatting. The good news for you gimps: some of the most successful squatters in the powerlifting circuit today don't do squats at all. In fact, the only time they do a squat is when they are on a platform. So how in the hell do they get to be masters of the squat? They box squat.
Why box squat?
1) You cannot cheat depth on the box. Yes, I intentionally put this first. I don't have the words to describe how stupid it is to take the bar out of the rack and bend your knees until it gets to be too difficult, some 20 degrees later, and return the bar back to starting position. You are cheating yourself, other lifters (that would never look up to you anyway--because you're a half repper), and the world. In fact, I would rather you curl in the squat rack than to pretend that BS that you just calf raised was a squat.
2) You can learn how to sit back into your squat. You should be doing good mornings to help your squat....you should not be calling your good mornings, squats. This will help you differentiate the two. Most bodybuilding type squats are quad dominant--that is their purpose. This leaves weight on the table. So when lifters try to transition from one style to the next, they may not have the glute, ham, hip strength required to sit back and find depth in a powerlifting squat.
3) Box squatting is easier on those with injuries. You can train more often with a box squat than you can with a squat. I didn't say this, Louie Simmons did. I will say this: I have a few hip issues, and when they act up, i know to go to the box squat for a few months (changing bars and stances only). If you do the box squat correctly, THERE WILL BE CARRYOVER TO YOUR SQUAT.
How do I Box Squat?
Setting up From Head to Toe
Head: You want to drive your head and traps back into the bar. Don't look straight up. Don't look down. Look down--fall down. Look up, you can't see the judge--even though it is a box squat you should practice like you play.
Upper back: Shoulders back and tight.
Arms: Take a comfortable grasp on the bar--wide enough that it does not hurt your shoulders but not so wide that you squat with your hands grabbing the plates like a lot of ****-ups do (we've all seen it). A lot of shoulder and bicep pain come from grip placement in the squat. Now that you have found your grip, pull the elbows forward like you are trying to bend the bar over your back. If your elbows flare, your back will lose tightness.
Lower Back: Arched. When you lift the bar, you will "arch the bar out."
Belly: Force your abs out and keep them tight for a larger, more stable core to lift the weight. Don't tighten your core by "flexing in" your abs. A bigger base is always better.
Glutes: Push your glutes out to create tension and to tighten the hamstrings.
Feet: Place them out wider than shoulder width.
Now You Squat
1) Arch the bar out and push out of the rack with your legs.
2) Take 3 steps back. If you take more than 3, you are being inefficient with your motion.
3) Take the widest stance possible to create as much hip tension as you are comfortable with--this isnt a quad dominant bodybuilding movement. Turn your toes out slightly to help increase the hip tension.
4) Get your air. Take a massive gulp of air into your belly. Practice this before you start squatting. If you can't get a belly full of air, you won't be worth a damn in the squat.
5) Push the hips back to begin your descent. Keep your knees forced out, and "spread the floor" with your feet! Think about it as if you are sitting back in a chair. This keeps your glutes and hams as tight as possible. DO NOT BREAK AT THE KNEES FIRST!!!
6) Sit back until you find the box. Don't guess at where it is and slump down. That is cheating the box squat, and if you don't do it correctly, you won't get a damn thing out of it.
7) Once you sit on the box, pause and release the tension in your hip flexors. Release the tension in the hip flexors only! Everything else remains tight.
8) Drive your head and traps into the bar explosively and drive with the hips.
This is a pretty good list of what you need to know before you start box squatting. If you have any questions about the box squat feel free to shoot me a PM.
Here is a video of Dave Tate teaching the box squat: