T Nation

365 Box Squat - Please Critique

Had a friend video my last attempt at 365 for Box Squat. My gym doesn’t have any Boxes, so I will either try to build out of Platforms or use a Bench if I have to. It is around Parallel at the lowest setting. Let me know if you see anything that sticks out at you that I need to work on. I feel I can sit further back at the bottom of the lift. If 365 isn’t my max, it is damn close, so I felt like I was forward trying to come out of the bottom.

Your squat looks about like everyone we get that joins the gym. It’s how most people learn to squat.

  1. Try to get your elbows down more. It’ll help you stay more upright.
  2. You need to sit back much more. Your shins should be perpendicular to the ground. Your just dropping down vs sitting back.
  3. Push your knees out.
  4. You’re leaning forward because your body is trying to use your quads. Your first move off the box should be to drive your traps into the bar. Then push your knees out to fire your glutes.

[quote]Wild_Iron_Gym wrote:
Your squat looks about like everyone we get that joins the gym. It’s how most people learn to squat.

  1. Try to get your elbows down more. It’ll help you stay more upright.
  2. You need to sit back much more. Your shins should be perpendicular to the ground. Your just dropping down vs sitting back.
  3. Push your knees out.
  4. You’re leaning forward because your body is trying to use your quads. Your first move off the box should be to drive your traps into the bar. Then push your knees out to fire your glutes.
    [/quote]

Thanks for the reply.

I guess I was totally wrong in regards to the Elbows. I thought I was trying to get them higher, not lower. Basically just want the Elbow pointing towards the ground? I will start to work on the rest, thanks for the feedback.

By driving the elbows down, it helps get your chest up. Try it right now while reading this. Elbow up, chest drops. Elbows down, chest up.

[quote]Wild_Iron_Gym wrote:
Your squat looks about like everyone we get that joins the gym. It’s how most people learn to squat.

  1. Try to get your elbows down more. It’ll help you stay more upright.
  2. You need to sit back much more. Your shins should be perpendicular to the ground. Your just dropping down vs sitting back.
  3. Push your knees out.
  4. You’re leaning forward because your body is trying to use your quads. Your first move off the box should be to drive your traps into the bar. Then push your knees out to fire your glutes.
    [/quote]

agree with all this, i would like to add just a couple things, after driving your traps back in the bar you can also try to push your hips through, activating your glutes will pretty much take care of this though. but also when you make these changes to glute/ham activation by sitting back and not down, you will more than likely have an initial drop in weight, so start out light, don’t start where you normally would.

Yeah, your elbows should point straight down at the ground. Most people can’t get it that extreme, but you can definitely get them pointing downward.

get the bar off your neck and on your rear delts/traps more. you can’t sit back with a high bar position b/c the weight wants to send you forward onto your quads.