couple of things that i have noticed.
first off, i think, as many westsider’s do that box squats carryover the most to the squat, so do not know if it is necessarily a good idea to take to long of time off if you follow the above advice.
i beleive i saw your post on elite recently about something along the same lines. anyway, what i think…
your not sitting back enough, the box squat is mainly to teach to sit back and then down, it looks more like you are just coming down on it.
speed on decent, maybe because your not sitting back, but it seems like you are coming down to fast and plopping on the box. some would say you need to slow the decent, which is debatable, but you should try to set down instead of “falling” onto it
something that i myself am working on is trying to keep the elbows DOWN towards the ground as much as possible, and also to drive the elbows forward to begin the ascent, and make sure to lead with your head.
not all of these are the prominent issue, and i think 1 and 2 can be fixed by simply sitting back more…
ihope i helped…
Is my elbow position THAT bad?? I just ask because a few people have said it on FI and a few here without saying much else, and I’m not sure whether it’s just the general recommendation everyone throws out when falling forward is an issue… I’ve done alot of work in the past year on elbow position and I thougt it was pretty good now. You can see me setting my upper back and pushing my elbows forward before starting the descent.
I’m guesssing sitting back more will have an impact on the weight I can use? I’m not going to be ME box squatting for a few weeks so I’ll make the effort to sit way back on speed work and see if it helps.
And on my speed down, yup, it’s way fast. I come close to dive bombing most of my squats normally so I’ve a nasty habit of going down fast. I need to work on it definitely.
Thanks for the advice!!
(and no camber bar, nothing but straight bars unfortunately!)[/quote]
Your elbow position is GOOD. Furthermore, you lock them in tight. Normally you will see the chicken wing effect. Also, I think your hands are good. The fact that you can get them that close is only going to benefit you in the long run.
Now, I agree that you are not sitting back. I also agree that it look like you are plopping on the box. I would be willing to bet that you would have smoked that the weight if you had stayed tight. This is major difference between box squatting and free squatting. You can pretty much bounce out of the bottom when you free squat. You REALLY don’t want to do that to a box. The tighter you stay the more power off the box you are going to have. I know a lot of people preach releasing the hip flexors on the box. I am not opposed to this, but until you master it a little more, don’t worry about it. Just stay as tight as humanly possible.
I don’t really see you falling forward. You look pretty upright to me. As it has been already said “ab work”. However, the one thing that I believed helped my lean the most was strengthen my upperback/rear delt/traps region. If you think about it, it makes sense. When I see people fall forward most often it is a result of the chest caving in/rounded upperback/ and elbows flying behind them. Link me to a free squat vid where you think you have this lean issue.