The past year or so we've gotten away from box squats at our gym. Is it the BEST answer? In Strength & Performance, there are BETTER answers but not always "the best" answers.
I recall having ONE kid, who could box squat over 405. But.... there were flaws. The box was set a bit high as he would squat with guys taller than him. At the time, we had a 50/50 mix of free squats vs box squats.
When this kid tried to free squat 315 he got CRUSHED.
It got me thinking VERY seriously about Olympic lifters squatting ass to grass, developing ankle / calf mobility in the bottom, balance, etc.
So, we got away from box squats for a LONG time. I figured I'd send Mark "Smelly" Bell a question via text message, hence the amazing video quality. Check his thoughts below, on box squats vs olympic style squats. The info is awesome.
[youtube width="640" height="360"]http://www.youtube.com/watch?v=sCBRfrt2iQE[/youtube]
Pretty interesting info AND funny, right!?! ha ha
Now, the athlete below is entering senior yr in high school. These box squat videos are filmed after us NOT having box squatted for close to half a year. Last week he did free squats with 455 lbs for a solid double at The Underground Strength Gym
[youtube width="640" height="360"]http://www.youtube.com/watch?v=6O2eftxqDq0[/youtube]
I'd like to see MORE sitting back during this box squat and more sitting ON the box.
As with ALL workouts, there are flaws, and we work to improve them each and every workout.
Here are a few more videos to make you THINK.....
[youtube width="640" height="360"]http://www.youtube.com/watch?v=p3tPpz1rmSs[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=wYMqN6vveB0[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=gDKdBOoe9mE[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=CXLUlB2plyA[/youtube]
[youtube width="640" height="360"]http://www.youtube.com/watch?v=agByIys7R_E[/youtube]
Let's hear your thoughts / comments / experiences with squats, what has or hasn't worked for you, etc.
Drop a comment below to share your thoughts.
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13 Responses
Louie Simmons is awesome.
I know this is apart of the post but I personally love goblet and kettlebell front squats.
Agreed on ALL 3!
Box squats are a tremendous exercise for experienced lifters. Key word is “experienced.” I see a lot of high-school coaches attempt the box squat with their athletes without any foundation. The full-depth ass-to-grass squats build the fundamentals–both mechanics and strength–required to execute (and get the true benefits of) box squats. For beginners, I start the progression with full-depth squats. I will introduce box squats into the mix after proficiency is achieved. Generally speaking, when an athlete can attempt a true 1RM with full-depth squats, then the athlete is ready to start using box squats.
Ben, yep, seen that as well, some REAL shitty form on box squats…. crshing on low boxes, hammies too weak to pull them selves back up without knees shifting forward…
Our experienced lifters get it, the beginner and intermediate lifters go oly style and go low!
I don’t back squat with a straight bar. Only safety squat bar. I alternate that with front squats. I have no desire to compete in squatting. With the safety squat bar I will do my partial/static holds. With the front squat ass to heels. Very deep! For me it is training to improve competition. The tire flip is all front so I train to be strong there.
My question is if front squats are better for athletes than back. Considering the fact thatmost sports have front loads(football lineman).
I have a buddy who doesn’t use back squat, only front squats…. I’ve felt the difference and have done MANY styles of squats with bars, k-bells, sandbags, etc and when you have weight on your back it’s simply a HUGE difference
Front squats are amazing though, not just for legs but trunk / ab strength and stability!
I completely got away from barbell box squating, the reason, I could box squat a pretty decent amount of weight with solid box squat form, but when I removed the box I sucked at free squating. My hip mobility and stability were severely challenged in a free back squat anywhere below parallel. I do not wear a belt or any gear. So what happens, injury, tweak the lower back.
Fast forward, I dumped the back squat for a while and starting using the Kettlebell goblet squat (from Dan John) to re-pattern my squat form and open up my hips, increase my mobility and my stability. Slow and steady, concentrating on each rep with perfect form. Humbling experience, but over time my hip mobility/stability and strength started to increase.
I then tested myself in the full ass to grass back squat and amazing things started to happen, my strength started to increase, but more importantly I was squating correctly. Yeah my numbers are not earth shattering, but the quality of my movement pattern is much better, and I noticed a great carry over affect into other movements as I wasn’t banged up from improper squat form.
If you have a dysfunctional squating form, fix it! Then build strength on functional movement patterns that are correct. You will thank yourself later in your training life.
Aging is mandatory, getting old is optional. 54 years young and still learning.
Al, you’re awesome! I’ve been using Goblet squats for YEARS, all the way to the garage days!
Can’t argue with that OR Dan John! ha ha
I’ve had good results with both box and olympic, heavy box squats tended leave me burnt out a bit quicker than oly style ones though, some people will probably feel the opposite, I suppose it depends what you need to get out of squatting and how each one agrees with your body and oly squats are doing it for me right now. Louie Simmons is friggin awesome though can’t argue with him or Dave Tate
Personally I use the back squat. I don’t have a box or hooks for my power rack so its bottom up squats for me. I kinda like having no alternative as there’s no ‘parallel’ nonsense i don’t understand, the only other squats I perform are front/goblet with a sandbag.
They are an assist exercise mainly for power/olympic lifting, I don’t recommend them for “regular” strength training or to build powerful hips. If you comptete in powerlifting throw them in, if not, regular back or front squats will work great!
Louie Simmons is awesome! Two of my favorite points of his are to change up exercises. If you do the same thing all the time, he calls that accommodation and won’t build strength. He also talks about Paul Andersen and how they both believed you have to make your workouts hard! These two things are why I’m loving the hybrid kettlebell-bodyweight program. It changes up the exercises and pushes me. Great post!
I think they are probably both awesome squats. I have not really did any kind of box squat since high school though and now I only use the regular back squat. For me personally though, I think the regular back squat would simulate more real world situations. How many times to you see a farmer grab that bail of hay and sit down before he throws it where it needs to go. Or tell me if you have ever seen a firefighter pick up that person who passed out and sit down on the coffee table before standing back up and rushing them out. My comparisons might sound a bit silly but that is how I look at it. With that said though, I will say that the box squat is great for lifters who want to concentrate on that particular movement for various reasons. Just my thoughts.