Box Squats

[imcleish]

Hey, what do you guys think about the safety of box squats? I started doing a 5x5 routine and I usually start off with box squats to help get used to the demands of squatting 3 days/week. I use a bench instead of a box though. this guy told me today that his friend really messed his lower back up doing these. I like them myself.

So, what are your thoughts. Safe exercise? More dangerous than parallell or ATG barbell squats? thanks...

 

[NordicNacho]

I like box squats

 

[Witchblade]

On 5x5 you shouldn't do a limited exercise. Do regular back squats or front squats.

Overall, I don't like them, but I'm not a powerlifter.

 

[Yanick]

Don't land too hard on the box and always stay tight. I've found that people have a tendency to relax when sitting on the box which has the potential for serious injury.

 

[P-funk]

for the reasons Yanick said, I don't use them. Land to hard and you run the risk of SI joint problems. Relax on the box under load and you are fucked.

I use a box set at parallel (or slightly lower) frequently to teach depth and make sure that people are always getting depth. If they don't touch, then it is a no lift. But, this is just touch and go. I am not teaching to pause on teh box.

If you want to work on the pause and explosiveness, pause squats (emphasizing the iso at the bottom) work really well and also help you develop sound technique and postural strength/control.