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Box Squats?

So I was reading up on the Westside Barbell Program, and I saw that they do box squats most often. I was wondering how you box squat. Obviously you set up a box to your preferences (parralel, high, or low). Then you set the box up behind you.

So how far away do you set up the box from your legs? I belive that box squats will help you sit back more.

Also, when you sit back on the box do you just tap it so that you know you reached your desired level? Or do you actually sit on it, pause, then explode up?

Thanks to everyone who replies!

You might want to visit the Westside web site. There are a lot of articles there that explain most everything better than we could.

For the google-y challanged: http://www.westside-barbell.com/

Okay, thanks for the link. That did really help.

Let me make sure I got this right. When you box squat ou use a much less wieght right? So if I can squat like 185lbs for 5 reps I could try for 135 for 2 reps of 8 sets.

Depends if you are doing a DE or ME day. Typically, as I understand it, on DE (Dynamic Effort) day you would use around 60% of your max, come to a complete stop on the box and explode up as fast as possible, doing up to 10 sets of 3. On ME (Maximum Effort) day you would do as much weight as you can for 1, 2 or 3 reps and only just touch the box and go.

I think I recall Westside suggests box squats for DE day mostly… I’m trying them on a progressive plan now, starting with 60% and adding 5 pounds every week until I can’t complete 10 sets of 3 reps any more. Also, remember on DE day your rest periods should be 45-60 seconds, on ME day 2-5 minutes.

Box squats are often used for ME days. They are usually rotated in with things like GM’s, Deads and variants, safety squats etc.

DE days are almost ALWAYS done to boxes and usually to comp. hieght or below.

[quote]norcal_BALLER wrote:
Okay, thanks for the link. That did really help.

Let me make sure I got this right. When you box squat ou use a much less wieght right? So if I can squat like 185lbs for 5 reps I could try for 135 for 2 reps of 8 sets. [/quote]

DE or Speed box squats are done with a much lighter weight for speed. ME box squats are done as heavy as possible.

However, you might find you get more out of doing RE squats, with or without a box right now. The great thing about Westside is you can make it fit what works best for you. As a beginner, you will definitely benefit from more reps and more focus on the competition lifts than traditional WSB.