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View Full Version : Front squats and box squats-form check


Doenitz79
07-19-2008, 01:30 AM
Box squats-6 x 95kg(first time doing them so load is not the priority here)

http://www.youtube.com/watch?v=m6XboBm9_bI

Front squat-1 x 112.5kg

http://www.youtube.com/watch?v=PF0yhGcTiMY

Front squats-3 x 105kg

http://www.youtube.com/watch?v=Q_BBl6hHEMc

Please comment on my form,thanks!

Rafter
07-19-2008, 12:11 PM
Box is the right height for you.
You want to have your shins look like | when dropping, not like /. Youll achieve this by sitting back more when you drop down. Then when you come up, youll drive your knees outward and come up.

This is what I was always told: "sit back when you are squatting, you're sitting straight down, you can tell by your knees shooting out over your toes and your ass not popping back from the start."

Joe
07-19-2008, 05:41 PM
ya get a wider stance on your box squats.. push your knees OUT also. agree w/ rafter, sit back more

Doc D
07-20-2008, 04:15 AM
1. Front squat look solid. You would do even better by putting some Olympic shoes on, even though you have good ankle flexibility.

2. Wider stance on box squats. More control on the descent: if you're hitting the box that hard with no weight, it could become nasty with weight. Stay tighter on the box, or your lower back will protest with time. BTW, I'm not a fan of box squats, but if you have a specific requirement for them, so be it!

ang.1
07-20-2008, 09:24 PM
just wondering, why don't you like box squats?

Joe
07-20-2008, 09:39 PM
just wondering, why don't you like box squats?

maybe he doesnt personally like them. box squats are probably top 3 most important lifts a strength trainee uses

Doc D
07-21-2008, 03:21 AM
just wondering, why don't you like box squats?

As Skarhead rightly suggested, it is a personal preference. As long as the indivividual understands precisely for what purpose they are being used, and they are concomitant with the individual's goals, I'm sure that people can make appropriate use of them.

As for my reasons:
1. When I injured my lower back a couple of years ago, the specialist examining my spine immediately identified massive compression/impact in lower vertebrae which could only have resulted from a serious fall or car crash - neither of which (or similar) I had experienced. Even though I always landed very gingerly on the box, I'm pretty sure that box squats were responsible for development of this problem - and the basic physics of the movement would make some degree of compression inevitable.

2. No carry-over *for me* to real squats. I don't wear any equipment since I stopped competing, and so many of the principal cues taught by box squatting do not translate well to a raw squat to proper depth. I am also stronger with a narrower stance than a wide stance, which tends to make box squats an unnatural movement for me anyway.

3. I don't have any figures on this, but I don't get the impression that box squats are considered a sine qua non for a significant number of lifters in the IPF (my ex-fed).

For me, the best exercises for PL squats have always been PL and OL squats, with 1- or 3-second pauses if I want to build confidence in the hole. For thigh development (if BB is the goal), I've also found that normal squats (both high and low bar) are far more effective than box squats (but I don't think that many proponents of box squats would contest this anyway).

No vituperation or diatribe against box squats here - just my personal opinion and experience. Please note that I don't have any problems sinking squats low, holding form, etc., and so have never really needed for reasons of form to find an alternative to normal squats, and so can't comment on those who experience such issues.