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  1. #1
    Registered User NotThatUgly's Avatar
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    most useful way to box squat?

    I tried box squatting jsut out of boredom. i'm curious about a few things.

    What's the best height compared to parallel?

    should I Bounce, rest, roll back, or lightly touch?

    I did kind of a rest about a couple inches above parallel.. I have to say it was weird at first, but once I got the technique it was WAY easier than a normal squat. For me the trick was to really explode off of the box, which is something I never do at any point in a normal squat. I was pumping out about 75% for 12 or 13 reps, and I'm bad at reps.
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  2. #2
    Registered User Garage Rat's Avatar
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    Garage Rat is offline
    It would all depend on what your trying to accomplish with them.
    For a good explanation i would type in "westside box squats".
    Most people that do them bounce off the box or just touch and that's ok if your just using the box as a depth indicator but it's not really what a powerlifter would call a box squat.
    The traditional box squat is used to break the stretch reflex(the quick down and up movement)sort of like a pause squat.
    You sit to the box as the hips go back, release hip tension briefly when seated,then tense back up and drive back up.
    Most the time the box squat is used to address a weakness out of the hole.

    To me bouncing off the box is not good for your spine as you compress with force.
    Of course you still get compression if you control the decent but it's some what less because your not bouncing off the box.
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  3. #3
    Registered User PhDPepper1111's Avatar
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    PhDPepper1111 is offline
    Agree with garage rat - break the stretch reflex - THEN explode back up.
    I LOVE box squats: you can prescribe your depth exactly.
    You can use them to go very heavy and work lockouts. If you put them as low as your regular squat depth they become very challenging (harder than normal), but really help you focus and brace to get back up.
    I personally never bounce off a box. If I want a touch and go I use the safety pins in a cage.

    Enjoy!
    Why NOT?

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