So, I assume having a better, safer squat is what really sucks.
20 Advantages of The Box Squat:
1. You can sit back more, allowing you to place emphasis on posterior chain.
2. It can gauge that you are squatting to the same height each time.
3. Allows the lifter to stop midpoint for technical corrections.
4. Allows for a static to dynamic contraction.
5. Most people can recover faster from box squats than other squats, so they can be trained more frequently.
6. It’s easier to teach and for a lifter to adapt to a different stance, albeit wide to close or close to wide.
7. Done properly, it could allow lifters with joint issues to still be able to squat but control range of motion or allow joint angles they can no longer do with free squats.
8. It allows the lifter to learn how to stay tight in the bottom position of the squat.
9. Is a great way to teach compensatory acceleration with the squat.
10. Easier to teach a straight concentric bar path.
11. Builds explosive strength.
12. For general population, there is no easier way I’ve found to teach the squat as well as a proper sit-to-stand for basic post rehab.
13. Can be used for lifters from complete beginner to the most advanced.
14. Great way to test different shin positions to see what will work best and/or what is the most comfortable for each lifter.
15. Can lower box height based on joint mobility and/or flexibility within the same set.
16. Along with #15, lower boxes can allow for ballistic stretching in the bottom of the squat position.
17. Allows coach to cue flex on command from bottom position without group feeling like their heads will pop off.
18. Breaking of the eccentric - concentric chain, allowing for more power development.
19. They have stood the test of time.
20. Because Louie says so...
Comments From Post
Assumptions
Dave Tate: This assumes it’s a Box Squat and not squatting to a box where idiots slam down onto a box. Did you know one of the first rehabilitation things instructed after any major surgery or illness is called a sit to stand? Basically a box squat. They teach this before you are instructed how to shit on your own. If you want to speak basic functional movements then why is this instructed before a single leg Bulgarian split squat? Obviously because the patient isn’t ready or strong enough to do the single leg work - however if there squat looks like crap and they cant stabilize their body to do it the answer is single leg work?
_
I’m not an idiot and 100% agree with single leg work but fail to see the logic when the client can’t squat even remotely correctly to begin with.
What Height Box Should You Use?
underthebar: I would need to know the reason it’s being done. For example - hip replacement rehab should be higher. Some athletic applications higher. I may have a wrestler go lower. They also have to be able to maintain form. If you compete and want a goal then to legal depth of the judges that will be judging you.
lemonypledge- And your old as fuck box squat video from westside barbell I think it was, was one I used to really learn this from. To sit back and really use my hams and glutes in the squat. Fucking magic.
underthebar: @lemonypledge funny how that’s all CUTTING EDGE now - when I learned it from Louie who was doing the for 20 years before that who learned it from the original WSBB that was doing them for over a decade before then.
lemonypledge
@underthebar hahaha, right? Like, why make up tons of shit that WON'T do anything for you if you have evidence of people being successful doing this for decades - obviously it works. You can see it with your own eyes. Plus it's easier doing the box squat than doing a shitty squat. I liked the box squat so much I actually never wanted to go back doing regular squats again. It fixes EVERYTHING.
Isn't this just for geared lifters only?
mc_3_ept: bUT boX SQuatinG Is FoR GEarEd LIftErs OnLY
underthebar
undertthebar:@mc_3_ept I love this one considering there may only be 700 total multiply lifters in 2019 and about 1/2 don’t use conjugate or box squats so all this fuss over 350 lifters! Those who use this reason always seem to forgot the thousands if not hundreds of athletes who use conjugate.
The Old School Video:
20 Years of Teaching The Box Squat
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