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Originally Posted by bluegreyhound
Out of interest, what weights and set/reps are you playing around with in box squats? Deadlifting is great as part of a speed development routine. You can really overload the muscles and build good hamstring and glute strength with it.
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So far I am using about 60-70% 1 rep max, 3 sets of 10. For box, I am doing standard, and wide stance. I am considering myself a beginner because I have only been box squatting for a short while. It has improved the depth of my squat, and my hip and hamstring flexibility, as well as my deadlift.
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Originally Posted by bluegreyhound
My two cents on this useful exercise.
Box squats build starting/explosive strength in the upper thigh and hips. They aren't a substitute for normal squats as such unless you already have sufficient hypertrophy already; you probably need the time under tension to build up necessary musculature. Box squats can be used at various heights to help address your weak points in the standard lift. As a generalisation, most people are weak towards the bottom of the lift when they need hamstring (and hip strength) the most. Working to box squat heights below parallel can certainly help you. What I would say though is that to go low you must have sufficient flexibility (esp hamstrings) or else your back will round.
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You are absolutely right! The box squat is not a substitute for the standard squat, just usefull in improving the squat. It has made me much more comfortable going deeper in my squats. You are dead on about the lower portion of the lift as well. For my single legs squats I can easily go to the ground on my butt, and explode upward.