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Old 01-13-2014, 08:47 PM   #21
Robert Fabsik
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Re: Box squat from check

Overall looking good. Still you "plop" down a little. If you search Youtube for Westside Barbell and watch them box squat, they have minimal "plop" or meet the box without dropping down, then explode up.

What's your goal with box squatting over traditional squatting?
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Old 01-14-2014, 02:53 AM   #22
Vladimir Demirev
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Re: Box squat from check

Yes,it is really difficult to get rid of that little plop.As much as I try to get all the way down under control,I just tend to lose it at some point,maybe it's due to lack of hip mobility because I've never used to squat with such a wide stance before.

There are 2 reasons why I box squat - the first one is that I have difficulty pushing the knees out and initiating with the hips and also my knees tend to cave in at heavier weights.
The 2nd reason is that I've been squatting heavy 2x a week for almost a year and I was just getting too beat up, while the box squats are not that taxing and in addition to improving my form in conventional squats they do not hinder my progress there,as well.
Anyway I still use the traditional squat once a week.
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Old 01-14-2014, 06:28 AM   #23
Robert Fabsik
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Re: Box squat from check

As you continue to do them, you'll build strength their and get better at meeting the box.

I'm curious, have you seen any carry over or form changes to your regular squat such as keeping the knees out easier? Also, is your regular squat with a a narrower stance than your box still? Or have you moved that out as well?
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Old 01-15-2014, 05:13 AM   #24
Vladimir Demirev
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Re: Box squat from check

I definately feel that my form got better since I started box squating.You've given me a good idea to check my older videos and compare my form prior box squating to my form now.Then I'll be able to see more thoroughly how they got better.Presently I do feel that my knees stay out (except probably in the last few reps) without having to think about it all the time and another benefit is that I'm able to keep my low back much tighter than before; I tended to loose tightness there when I was getting tired and a sore low back after squating was something usual for me but I haven't had this issue since I started box squating.
Regarding foot stance,I've never really thought about it,but indeed,maybe it did move out a little,but guess this is to be expected.Besides my stance has never been too narrow.
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Old 01-15-2014, 09:58 AM   #25
Nik Nichols
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Re: Box squat from check

Quote:
Originally Posted by Vladimir Demirev View Post
Hi Guys,

Removed one more plate in order to hit proper depth and plan to stick to it from now on.
Here are some of my sets from the workout 10x2 @95kg (all are WFS).
Looks like I still got that little plop,it's really difficult to remove it,will keep trying nonetheless.
Will be glad to hear your comments again.

http://youtu.be/QVByoGutWqA
http://youtu.be/KQaz5Eh0cMk
http://youtu.be/6ViL3_1lOjs

Thanks.
Quote:
Originally Posted by Vladimir Demirev View Post
Yes,it is really difficult to get rid of that little plop.As much as I try to get all the way down under control,I just tend to lose it at some point,maybe it's due to lack of hip mobility because I've never used to squat with such a wide stance before.

There are 2 reasons why I box squat - the first one is that I have difficulty pushing the knees out and initiating with the hips and also my knees tend to cave in at heavier weights.
The 2nd reason is that I've been squatting heavy 2x a week for almost a year and I was just getting too beat up, while the box squats are not that taxing and in addition to improving my form in conventional squats they do not hinder my progress there,as well.
Anyway I still use the traditional squat once a week.
Alot better, as for the ''plop'' it is weak hams and or glutes. As you said, this is new for you and you use different muscles more. Add in some gluts ham exercises to strengthen up your rear end.

Also remember to really push the knees out from the top down and then drive them out on the way up.
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Old 01-16-2014, 02:51 AM   #26
Vladimir Demirev
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Re: Box squat from check

Nik,thanks for the tip,I've added RDLs,good mornings,back raises(no GHD in the gym)and have been rotating between them twice a week for more than a month now.
Hopefully they'll help with the "plop" issue.
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Old 01-16-2014, 08:22 AM   #27
Nik Nichols
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Re: Box squat from check

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Originally Posted by Vladimir Demirev View Post
Nik,thanks for the tip,I've added RDLs,good mornings,back raises(no GHD in the gym)and have been rotating between them twice a week for more than a month now.
Hopefully they'll help with the "plop" issue.
lunges too, good for the glutes, weighted lunges too.
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Old 01-25-2014, 07:41 AM   #28
David Meverden
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Re: Box squat from check

Definitely good progress.

Regarding that "plop", it might just be weak glutes and hamstrings making you lose control, but it also looks to me like you're just trying to get too far back. If you watch your shins they go backwards a fair bit past vertical. Is that where you want them to be? Louie likes the knees going back a fair bit past the ankles (shins back past a vertical line), as demonstrated in this video
https://www.youtube.com/watch?v=e9HloHClt2Q

But if you watch him and his guys actually squatting their shins don't get nearly that far past vertical:
https://www.youtube.com/watch?v=23BX0Cpc1DM

Not sure what instructional stuff you've checked out, but I personally like Dave Tate's box squat instruction here. It isn't quite as extreme as you see Louie teaching often:
https://www.youtube.com/watch?v=UbCaLZ8a0cw

If you've digested that one you can also watch this series, also from Elite FTS,
https://www.youtube.com/watch?v=2ME8gEN54Ao

Links WFS except for yelling and some music that might have profanity.
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Old 02-03-2014, 06:03 AM   #29
Vladimir Demirev
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Re: Box squat from check

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Originally Posted by Nik Nichols View Post
lunges too, good for the glutes, weighted lunges too.
Nik,

What rep/set scheme would you suggest for the weighted lunges, I've never done weighted before?

Thanks.
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Old 02-03-2014, 06:14 AM   #30
Vladimir Demirev
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Re: Box squat from check

Quote:
Originally Posted by David Meverden View Post
Definitely good progress.

Regarding that "plop", it might just be weak glutes and hamstrings making you lose control, but it also looks to me like you're just trying to get too far back. If you watch your shins they go backwards a fair bit past vertical. Is that where you want them to be? Louie likes the knees going back a fair bit past the ankles (shins back past a vertical line), as demonstrated in this video
https://www.youtube.com/watch?v=e9HloHClt2Q

But if you watch him and his guys actually squatting their shins don't get nearly that far past vertical:
https://www.youtube.com/watch?v=23BX0Cpc1DM

Not sure what instructional stuff you've checked out, but I personally like Dave Tate's box squat instruction here. It isn't quite as extreme as you see Louie teaching often:
https://www.youtube.com/watch?v=UbCaLZ8a0cw

If you've digested that one you can also watch this series, also from Elite FTS,
https://www.youtube.com/watch?v=2ME8gEN54Ao

Links WFS except for yelling and some music that might have profanity.

Hi David,

Thanks a lot for the above links.
I've actually seen them all (except for the Elite FTS series). I think I was most influenced by the Westside style, probably because they box squat all the time. And you are right, probably I really overexaggerate the knees-behind-ankles position. This is mostly because one of the first comments I got after my first attempt at box squating were than it's like free squating but with a box in the way. That's why I really try to push my butt as far as I can.
The second reason probably is that, unfortunately, I'm squating in front of a mirror and can't help to watch myself which can be much misleading.
Will try not to go so far back (aiming at vertical shins or slightly behind vertical) and will see if that will help the "plop" issue.
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