Is anyone else trying to....

[thedanshow35]

Originally Posted by johndecena

I read once that good jumpers are fast, but fast runners aren't always good jumpers. I haven't researched it to consider it fact. I do know that I can't palm the ball that well, so I'd rather be safe and lay it in. If you aren't box squatting and deadlifting, you should start. I can vouch for the benefits of them both, but the box squatting is just CRAZY! It is the only thing that I can attribute my gains to.

I try to incorporate squats and deadlifts into my routine. Do you believe that box squats are way better than just normal squatting? Also how high should I put the box at, because if I can't find anything else then I use the weight bench but that isn't all that low so I don't think I'm getting the most I can from that exercise.

[bluegreyhound]

Originally Posted by johndecena

I read once that good jumpers are fast, but fast runners aren't always good jumpers. I haven't researched it to consider it fact. I do know that I can't palm the ball that well, so I'd rather be safe and lay it in. If you aren't box squatting and deadlifting, you should start. I can vouch for the benefits of them both, but the box squatting is just CRAZY! It is the only thing that I can attribute my gains to.

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.

[bluegreyhound]

Originally Posted by thedanshow35

I try to incorporate squats and deadlifts into my routine. Do you believe that box squats are way better than just normal squatting? Also how high should I put the box at, because if I can't find anything else then I use the weight bench but that isn't all that low so I don't think I'm getting the most I can from that exercise.

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.

[johndecena]

Originally Posted by thedanshow35

I try to incorporate squats and deadlifts into my routine. Do you believe that box squats are way better than just normal squatting? Also how high should I put the box at, because if I can't find anything else then I use the weight bench but that isn't all that low so I don't think I'm getting the most I can from that exercise.

I use my bench in a decline position. It is 13" off the ground. If you are not going past parallel, don't bother. Basically, the box squat has improved my standard squat, both in strength, and the depth of my squat. My hips are more flexible, and I am more comfortable going lower than I used to.

[johndecena]

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.

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.

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.

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.

[bluegreyhound]

Originally Posted by johndecena

I use my bench in a decline position. It is 13" off the ground. If you are not going past parallel, don't bother. Basically, the box squat has improved my standard squat, both in strength, and the depth of my squat. My hips are more flexible, and I am more comfortable going lower than I used to.

A little above parallel to parallel s/b ok and still worth doing. It really depends on your goals but I would agree that it is better to go lower to hit the hamstrings and hips harder.

[johndecena]

Originally Posted by bluegreyhound

A little above parallel to parallel s/b ok and still worth doing. It really depends on your goals but I would agree that it is better to go lower to hit the hamstrings and hips harder.

Really? I've never tried above parallel. I'm not going to. Do you think that way, because when you sit, you can relax the hip, and glutes, then explode upward?

[thedanshow35]

how much weight should I be using in proportion to a normal squat for box squats???

[johndecena]

Originally Posted by thedanshow35

how much weight should I be using in proportion to a normal squat for box squats???

If you are a beginner, just use the bar to get the motion right. Concentrate on sitting BACK, relaxing the hips and glutes, then EXPLODING up. Once you've got that, use as much as 60-70% 1 rep max.

[bluegreyhound]

Originally Posted by thedanshow35

how much weight should I be using in proportion to a normal squat for box squats???

Depends on the strength of your hamstrings to be honest. That's a bit like asking how much you should be doing on front squats (very quad dominant movement) compared to back squats. I'd say start with 50% of your 1RM and work up to 70% 1RM while keeping the explosiveness in the ascent off the box. If you are really strong in your posterior chain and wide squat a lot, maybe you can do closer to 80-85% 1RM. I trust most people here won;t be close to doing that.