form check for box squats

[Dedicated1]

go easy on me

box squat w/ girl weights
http://www.youtube.com/watch?v=UpYgxpgtZmg&feature=channel_page

bent row with girl weights
http://www.youtube.com/watch?v=RrH-LSfxgGk

[Joe]

Wasn't terrible. You need to do some arched back GMs.

[Joe]

http://www.youtube.com/watch?v=4yYdG_zyyKM&feature=related watch his back and what how yours get pushed forward.

[Dedicated1]

hmmm well the weight was shat but it was up 20lbs from last time i did BS.
I'll have to talk to IA about the GMs.

game of chess?

[Joe]

Im down

[Rafter]

I think you need to sit back more and stay tight. If you stay tight your back issue may stop.

Also, switch out that box. Its the right height but its is bending. If you dont have much weight on and its bending already, that thing will snap when you move up in weight.

Also, dont worry about the amount of weight you are moving. Box squats are about form first and weight second.

[Dedicated1]

thanks guys, not sure but i might be able to steal another set of columns and place them in the middle to deal with support, I'm def going to have to work on keeping my breathing in check.

on a side not you see the guy in the blue shirt bringing weights over, he loads the bar up with 4 plates a side no warm up and with the safety bars at mid chest level and starts squatting.

[TooBigForYou]

No related to you training but.
Do you know the guy in blue or did he just come up and start taking the plates off without asking if your done with them?

[Dedicated1]

nope don't know him but he did ask.

[B.Money]

Just so I get a clue, are you guys speaking of his upright position, in comparison to skars video?

Anyway like rafter said try to sit back far as possible and shift the weight on your hamstrings, you notice on skars video the guys knees are right over his heel or maybe even a little behind at times-they sit back VERY far.

[Joe]

Just so I get a clue, are you guys speaking of his upright position, in comparison to skars video?

Anyway like rafter said try to sit back far as possible and shift the weight on your hamstrings, you notice on skars video the guys knees are right over his heel or maybe even a little behind at times-they sit back VERY far.

No, the weight should be shifted to your hips Money. You're still a beginner money, try not to lend out advice just yet.

It's his low back getting pushed forward when he comes up. He needs to work on "chest out" on the way up. Arched back GMs will mimic this movement.

[B.Money]

No, the weight should be shifted to your hips Money. You're still a beginner money, try not to lend out advice just yet.

It's his low back getting pushed forward when he comes up. He needs to work on "chest out" on the way up. Arched back GMs will mimic this movement.

Agreed, thanks skar, forever learning!

[adelman337]

No, the weight should be shifted to your hips Money. You're still a beginner money, try not to lend out advice just yet.

It's his low back getting pushed forward when he comes up. He needs to work on "chest out" on the way up. Arched back GMs will mimic this movement.

This is something that I still struggle with. Hopefully soon it will just become second nature.

[Dedicated1]

http://www.youtube.com/watch?v=bNDgSK8XWhs
Ok fire away at my form again let see if i did it better, thanks.

[adelman337]

Still need to sit back more. It might help taking your stance a little wider.

[Weilder]

I was gonna say:
widen your stance a bit more, feet pointed out
keep your weight on your heels-mid foot area, not toes
dont rock back and forth so much when you sit down
focus on pushing your upper back into the bar


also read this:
http://www.t-nation.com/free_online_article/sports_body_training_performance/10_tips_for_flawless_squattin

[Joe]

Like adel said, sit back SLIGHTLY further, but the largest thing I saw was you keep rocking back. The only thing you have to do is roll your hips back on a box squat,not your back/entire body. Keep your back tight and arched. Oh and knees OUT.

[Joe]

I was gonna say:
widen your stance a bit more, feet pointed out
keep your weight on your heels-mid foot area, not toes
dont rock back and forth so much when you sit down
focus on pushing your upper back into the bar


also read this:
http://www.t-nation.com/free_online_article/sports_body_training_performance/10_tips_for_flawless_squattin

Weilder, although some of your points are right, some of them are wrong too. Feet don't have to be pointed out, a lot of guys don't mind having their feet pointed straight. There are pros and cons to both and Louie suggested due to my weak hips, straight feet might benefit me. Remember, you're only 17, limit your posts to relevant experiences and questions, not advice.

[Weilder]

Weilder, although some of your points are right, some of them are wrong too. Feet don't have to be pointed out, a lot of guys don't mind having their feet pointed straight. There are pros and cons to both and Louie suggested due to my weak hips, straight feet might benefit me. Remember, you're only 17, limit your posts to relevant experiences and questions, not advice.

I know i know... actually 18 now :)

I always felt feet out was more comfortable IME. only to the angle that your thighs open up to when parallel so it is all lined up.

[Weilder]

Il shut up after this post, but in my own defense...

The advice i did give is much more correct than incorrect. IMO. I posted 4 points of advice and toes pointed out is what you cought me on. The difference between feet pointed forward or outward im sure will make a good difference for an advanced guy at Westside, but for a beginner feet pointed straight or out will not make or brake his squatting. I thought i noticed his feet were slightly pointed out in his video so i figured it was more comfortable for him.

I dont post if im not sure what im talking about about like a stereotypical teen... I only post for others benefit, and in that post I believe i did just that.

Im not trying to get on anyone's bad side, just trying to help, meh :rolleyes2

[Joe]

Il shut up after this post, but in my own defense...

The advice i did give is much more correct than incorrect. IMO. I posted 4 points of advice and toes pointed out is what you cought me on. The difference between feet pointed forward or outward im sure will make a good difference for an advanced guy at Westside, but for a beginner feet pointed straight or out will not make or brake his squatting. I thought i noticed his feet were slightly pointed out in his video so i figured it was more comfortable for him.

I dont post if im not sure what im talking about about like a stereotypical teen... I only post for others benefit, and in that post I believe i did just that.

Im not trying to get on anyone's bad side, just trying to help, meh :rolleyes2

Just because you can't give advice doesn't mean that you're a dumb as a rock and don't know anything. Being Strength Verified/IA Verified doesn't mean you know everything either.

The problem is Weilder, while you did do a pretty good job giving advice there, it still doesn't insure the next time you do it, that it will be on point. Then you have the problem where do you draw the line from the teens who work hard and know a little more than the avg beginner/teen (like yourself), from a 140 lb on bb.com who parrots bull shit. I have the same problem at my high school when the teens try and help each other and sometimes they are right and other times I just cringe. The other day some kid was telling another kid not to sit back on box squats. He doesn't listen to me because he's naturally strong (could be way stronger if he knew WTF he was doing).

After all its said and done it's just best you leave it to someone else. I don't think you're stepping on anyone's toes either.

[Dedicated1]

aight thanks for the advice, back to the drawing board.