T Nation

Box Squat to Bench? (Above Parallel)


#1

I want to start doing Box Squats,but my gym does not have boxes,just benches.
I did them today fpr the first time with a bench,but it just lets me squat down to slightly above parallel.
Should I quit themor not,since I won't be able to squat down all the way.


#2

You should quit lifting altogether


#3

not an option


#4

you could always build your own box, it's not hard


#5

Box squats to a bench will make you strong. Your below parallel squat will benefit from the high box squats too. If you are tall this may be a good lift for you to incorporate into your training anyway. My advice is to sit back slowly until you touch and then pop up.


#6

Can you stack some 100 or 45 lb plates so they're lower than the bench and squat to those? Or use one of those adjustable step-up aerobics benches?

Would you consider yourself a beginner at the squat? Can you squat ATG > 1.5 times body weight without a belt? If not, I suggest sticking to ATG squats and get volume in. Start with a lighter weight and be sure your form is on. You should be able to progress pretty quick if you train it two times a week.

Just in my own personal experience, I tried squats to bench (around parallel), box-squat style, when I started squatting again and I didn't see any carry-over when I switched to doing ATG squats. I know my form was good too. It may have helped me learn to activate my hamstrings but looking back, I would have been better off just sticking to a lighter weight and going ATG.

Read 10 tips for flawless squatting: http://www.tmuscle.com/free_online_article//10_tips_for_flawless_squattin

Modified 5 x 5 squat program: http://www.tmuscle.com/free_online_article//the_modified_5x5_squat_program


#7

LOL


#8

I dont think the trainer working in my gym would allow it,since its your average commercial gym with curlmonkeys and whatnot
also,no aerobics benches

No i wouldnt
yes i can

yeah i read them already,thanks


#9

Ok, then ignore my advice, you know more than I do. :slightly_smiling:


#10

The worst you can do is try it, I've only worked out in one gym that actually had a box, and have never had a trainer complain about stacking up 45s as long as I put them back. If the trainer is adamant about it, consider a new gym where you can do box squats.


#11

Dumb question, what is squat ATG. I have been trying to figure this out for awhile but I cant seem to.


#12

atg means "ass to grass",i.e. squatting down as much as possible


#13

i will look into it,thanks


#14

Why not use an adjustable bench and put it in a decline position?!?


#15

benches are just adjustable to flat and incline


#16

WTF? That's all it means. And here I've been letting my front yard get really long to make it easy to squat my ass down to it. And I really feel like a retard for dragging my weights out onto the front lawn on squat day.

Fuck it, I'm going home to cut my lawn!


#17

Well im using it all the time..the bench in my gym and i believe it should be the same for almost any gym will place you at parralel or just above..but no big deal there ...i think!!

I do my box squat ala Defranco see this link:
http://www.defrancostraining.com/ask-joe-test/41-strength-training/139-helpful-box-squat-tip-a-incorporating-jim-wendlers-531-program-into-the-ws4sb-template.html

I believe those are the pros to use the bench to box squat:(i know a box will be better but..)
-same depth all the time
-easier to learn

and it will avoid you to do one of the most common mistake i see all the time in the gym..the guys who putting weight and more weight on the bar but at the same time his depth get higher and higher...


#18

Nice I totally thought there was some meaning to it.I squat ATG.


#19

why do you want to start box squatting?


#20

There is a beginner section.

Just sayin.