Without a box your not doing box squats.
Didn't you say in another post you had a squat of 180??? or something around that but it halved when you tried to go to depth. Maybe you've just got too much weight on the bar. Go light enough so you can get arse to ground and then start gradually adding weight continuing with arse to ground form.
It can be pretty humbling when you start doing lifts with strict form.
I want to try these now to see how much I can box squat.
How would these help in powerlifting?
If your squatting in gear, yep but raw squatting a lot of people don't get great carryover.
I can't get arse to ground with no weight and holding onto something for balance and pushing myself down, so I'm working from below parrellel with heels on plates at present and stretching
Yesterday was 70kg as deep as my flexibility lets me go with a sit in the bottom for a bit and then up (x5), limiting factor on weight is an inner thigh muscle that feels about to snap from the stretch, but I don't have a lot more in the tank from that depth, probably even less if I could get ATG!
I have bugger-all posterior chain strength, and I've also just been through that humbling experience where you realise your form is crap, you start squatting ATG and your numbers go down to 60% of what you thought they were.
I was hoping that the box squats would help me build some glutes and teach me to overcome my quad dominance. Am I wasting my time?
No you are not wasting your time if you use the correct technique.
If you can get access to a Glute Ham Raise machine (its not really a machine) that would be very good at building posterior chain as well - if you dont have access to one there are some good instructional videos on YouTube on building a poor mans GHR. Its not that difficult.
Brick didn't say not to use any weight at all. He said go light enough that you can get good depth and increase the weight from there, whilst keeping good depth.
In other words, 140kg quarter squats are probably not as good as 60kg ATG squats, for the average gym goer.
there are some good instructional videos on YouTube on building a poor mans GHR. Its not that difficult.
Understood and my approach now... haven't done a single squat above parallel since reading this forum
Problem is just that no matter how light, i need plates under my heels and i the stretch into the bottom hurts more than the lift
hopefully this will eventually be fixed with enough stretching.
I'm quite possibly the least flexible person on this forum (I can't sit cross legged without pain)
I don't actually have a box, I'm just pausing a lot at the bottom while i try to find my depth and stretch....
If it wasn't miles away and presumably booked up till 2020 PTC frankston would be my pick based on what i've seen around these forums.
I know my flexibility is crap, giving myself a month to work on that, then i'll get some hands on help if i can't progress with 'internet help'
If you dont have a GHR do SLDLs. Even though I have a GHR I think that SLDLs are a better exercise anyway.
About a year ago when I was squatting something like 80 or 90kg for sets of 5, I could do "box squats" in the fashion mentioned above with something ridiculous like 140kg for a few reps. These were at parallel
Also goblet squats are great, Dan John recommends them. I've shown a few people in the gym how to squat with half decent form by getting them to do these although they lose their shit again when they go back to the bar lol
Which GHR have you got man? Im pretty sure if you think SLDL's or RDL's are better then I could tell you a couple of variations that'll make you nice and sore haha =)
I can make my Hams plenty sore on it but I go by results. My dead and squat didn't really move at all when I started hammering out glute hams. Time was better off spent doing things like more squats and SLDLs.
Man, I've been doing these weighted glute bridges [ame="http://www.youtube.com/watch?v=3m75lHgzxpI"](eek)[/ame] of late, but they make me feel kinda dirty. It takes everything I've got not to grunt, that would just be a little too much.did you test your glute pelvic thrust
Deads and squats aren't the only movements in the world... )
Haha yeah I know what you mean there, but its because there's no middle ground in that transition. If you slotted front squat as a progression between goblet and back squat they might hold form a little better. Also depends on their bar position too.
So a year ago, you were squatting 140 to a parallel box for some reps. What can you box squat now? Going off your 80-90x5 sets, 1RM wouldve been ~110ish at the time? So you were using an exercise that allowed a 25% overload compared to you normal squat and you stopped doing that, why????
Another option is you were doing the exercise incorrectly. Not having a dig, just stating a possibility.
MOre often than not STiff legged deadlifts are trickier to learn and teach than squatting.
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