View Full Version : The Box Squat

Steve Shafley
04-30-2007, 07:45 PM
Hey, Pierre, do you remember me talking about this at Doug's?

The new article in the PMenu isn't a bad introduction to it. I've got some more shit to say about it, since I've done a significant amount of box squatting, including some very heavy, banded box squats.

My personal experience with the box squat is that it's an exceptional lift to include in a S&C program. It doesn't replace the regular squat forever, but it can be dropped in for a while. There is a significant amount of material written about this lift by Louie Simmons and Dave Tate, and video on YouTube can be found easily.

Ricardo Costa talks about George Frenn in his article. Since American Powerlift Evolution seems defunct now (and I didn't save it via HTTrack for some reason, damn it!), I'd like to present what I remember George Frenn's basic workout was.

Power cleans
Box squats
Good mornings

As you see, you got it covered with explosive work and heavy leg and posterior chain work.

The Culver City folks used a "high box, low box" kind of routine for their squatting as well, with big, overloaded weights being used on higher boxes and then box squatting to lower boxes to build the beginning of the lift. Not a bad program.

Steve Shafley
05-01-2007, 01:58 PM
I do some box squats about half way through:


With the SSB. A fun bit.

Dave Van Skike
05-01-2007, 04:36 PM
I do some box squats about half way through:


With the SSB. A fun bit.

Nice work. Do I detect some slimmage? seems to be less Shaf in this vid that prior.

Steve Shafley
05-01-2007, 04:47 PM
I'm still IFing. I'm down maybe 5#...maybe.

I'm told I need to shave my eyebrows and put on mascara to complete my transformation into Uncle Fester.

Don Stevenson
05-01-2007, 06:56 PM
Steve, What do you think of box squats for O lifters?

Specifically a doofus O lifting coach who's tweaked his lower back and is finding full A2A squats uncomfortable.:mad:

Greg Everett
05-01-2007, 07:32 PM
i'm not steve, but i play him on tv. i think box squats can be useful for o-lifters at times to help work that sticking point of the squat.

Steve Shafley
05-01-2007, 08:01 PM
The big mistake is mistaking box squats for regular squats. They are, and should be different, provide a much more focused stimulus to the posterior chain.

Doing them today, after a long absence of them in my program, revealed I can no longer sit back into them the way I used to, and that my posterior chain is weaker.

Neither which was unexpected.

For an olympic lifter, expect box squats to NOT help you where an improvement in the front squat, or even the back squat to help you, but probably in the pull.

Pierre Auge
05-02-2007, 03:03 AM
yeah seen...

Don Stevenson
05-02-2007, 10:10 PM
I should explain further.

The doofus coach is me and about 5 weeks ago i tweaked my lower back doing pulls (I think).

Anyway i now find that full depth squatting and heavy pulls are hurting my lower back a bit. It is worst at the bottom of a full squatas my lower back just rounds a fraction and i think puts some tension on the ligaments around L4- L5

Front squats are fine (new PB FSQ last week), snatches are fine and clean and jerk isn't too bad but i'm being pretty cautious with the BSQ and clean pulls at the moment.

I'm wondering if i cut out the full depth squats for a while if i'll lose too much by doing box squats

Steve Shafley
05-03-2007, 04:57 AM
"No" is how I'd answer that.

Don Stevenson
05-03-2007, 05:45 AM
err just to clarify

no - I wouldn't lose much or

no = bad idea

Steve Shafley
05-03-2007, 05:59 AM
No, you wouldn't lose much.

Robert Allison
05-03-2007, 07:05 AM
Shaf, what are your thoughts on Poliquin's stance on box squats for athletes?


Steve Shafley
05-03-2007, 07:36 AM
I think he's smokin' crack.

Don Stevenson
05-03-2007, 07:37 PM
I think Poliquin is missing the point. As Steve said it's more of a posterior chain movement and thus Poliquins statement about a lack of functionality due to shin position is pretty irrelevant.

It's like saying that bench press is bad because it doesn't work the calves.

Also I don;t know if he's smoking crack but he must be mainlining fish oil!! 300-400g a week sounds like a lot to me. I have trouble choking down 5g a night!

Pierre Auge
05-03-2007, 07:53 PM
I can put 10g back with little or no trouble but thats me...

I think he's on crack as well!

He has a thing for throwing babies out with the bathwater. As soon as he can't figure out why he can't get something to work properly he tosses it. Basically he's too arrogant to realize he doesn't know everything and might need to be taught how to do certain things. I would wager he is an academic learner only not an experiential one! If it doesn't make sense to him on paper it doesn't make sense at all...

But box squats are cool! Steve will look into them some more but frankly I think the application is limited in my environment. I have to look into their application some more before I make a judgement. I'm just not sure where I would fit them in...