View Full Version : box squatting

Jay Ashman
02-16-2010, 02:55 PM
I know why they work, how to do them and why they are so good for squatting, deadlifting and athletes.

What I am curious about is how you would program them in your schedule?

Especially if you are looking for a well-rounded program that encompasses strength and conditioning and not just powerlifting.

Everything I find about it focuses on powerlifting for the most part, and most of them omit the back squat until competition, but is that the best way to go for athletes?

Opinions, feedback?

Arden Cogar Jr.
02-16-2010, 03:05 PM
IMO, box squatting puts less stress on the knees than regular back squats. If an athlete does a lot of running as part of their conditioning, they, IMO, would benefit more from box squatting than regular squats the closer to the season - and in season. But off season, where strength and size is the goal, I would so no so with box squats.

Also, again IMO, box squatting will allow an athlete to squat when they normally would not be able to squat. I have tweaked knees and have rehabbed the knees with box squatting.

As far as part of a regular programming, it would depend upon the person's goals and what sport they are doing. But I would limit it to maintaining strength on season, and part of the conditioning taper for pre-season.

All the best,

Jay Ashman
02-16-2010, 03:25 PM
very good points..

I have a few athletes that are getting ready for baseball camp and I have them doing box squats exclusively for their squats. They are easier to get into proper form and the benefits of them are good for sport applications.

Plus, being that I only have 15 sessions with them to get them ready (2x a week) I am looking at bang for your buck.

So far the results have been good, in camp they are running faster and hitting the ball harder (of course we do a lot more than box squats, but the results are there).

I would think a very simplified version of a week of legs could be do some front squats or quad dominant work and then the next session do box squats.

Not an exact science when you don't have an athlete fulltime, if I did have them 3-4 days a week it would be a lot easier.

Mike Kerce
02-16-2010, 04:16 PM
sorry to sidetrack the thread, but i've only recently come across box squats and am interested...do you do them low bar or high bar? also, is the movement any different from a standard back squat other than just sitting on the box instead of squatting below parallel? i understand the purpose and have seen videos, just thought maybe a written description might help me to maximize their benefits and not make mistakes in my own training. thanks in advance!

Jay Ashman
02-16-2010, 04:29 PM
Mike - http://www.elitefts.com/documents/box-squat.htm

Mike Kerce
02-16-2010, 04:32 PM
Mike - http://www.elitefts.com/documents/box-squat.htm

appreciate it!

Derek Weaver
02-16-2010, 08:16 PM
For what it's worth I recall seeing Wendler say that free squats likely carry over to sports better than box squats.

From what I've seen on the webzt Defranco has his guys box squat a fair amount.

I actually think that they're great for a couple of applications: a p-chain dominant move that's easier than a regular front squat when it comes to stress on the knees, and flexibility. A properly done wide stance box squat will help to develop flexibility very well.

Jacob Rowell
02-17-2010, 04:01 AM
I do box squats with AR (usually chains) almost exclusively. I train sometimes at a strongman/PL gym, and they swear by low box squats with chains for its carryover to stones, among other things.

I'm doing them 1-2x a week, waving AR and volume, usually paused doubles in the 55-65% range. Occasionally, I'll go for max.

I find them fairly easy to recover from, outside of the hamstring DOMS, especially at the lower weights/volume + chains. Nothing wears me out like grinding through squats, and if the real concern is overall athletic development, recovery will be the thing to watch out for.