Box Squat - 545 x 5

[MOxMOxDAMONSTER]

lol glad to know high school power liftes can do more than this guy im one of them

[krewechieftan]

That's impressive as all HELL.

[thefirstwhiteknight]

What does this exercise even work? Calves?

[SmexyPC]

@thefirstwhiteknight wtf? LOL u must be new. glutes, hamstrings, lower back, quadraceps, adductors are the muscles mainly worked.

[MOxMOxDAMONSTER]

@thefirstwhiteknight your calves and back of your thys

[GreenMove100]

Wrong!! why stomp your feet like that? Also I feel that your quads do fire first. You need to fire your glutes first.

[masonbaer1996]

are you sure that that is a 15 and not a 25, because when I do box squats I use a 21 and my legs are at a 90 degree angle, and you look to be a few inches taller than me.

[dkrz]

Great effort!!

[jskrabac]

Dude, you are wasting a lot of energy with your set up. Set up the box closer to the rack so you're not walking out for so long.

Other than that, fucking solid. How much can you hit at parallel, or slightly below?

[krealillen1]

This is ridiculously strong. Try doing that with half that weight (with spotters, of course) and you'll know what I'm talking about. When you sit down on the box you lose all of your momentum and kinetic energy for the up-lift. Your muscles are therefore not tensed and as ready for the weight as they would otherwise be with a normal squat. This lift is designed to develop explosive power as opposed to overall strength... very good for vertical jumps and what not.

[NoKTuRNeoFShadoW]

Press 6 and 7 repeatedly. You control his squats. brb 100 reps

[MetaIhead89]

Is this better than regular squat?

[tooloocrew]

@MetaIhead89 no.

[Erdos2n]

@MetaIhead89 nothing...and I repeat...nothing, is better than a regular squat

[9fifty5]

@Erdos2n

Westside Barbell has produced some of the strongest squatters on the planet.

They train the box squat and variations exclusively and only free squat in comps. 'Better' is a relative term.

This guy is a strong fucker to be sure, but this is more like a 1/3 depth - rocking off a platform squat.

[Erdos2n]

@9fifty5

First off..yeah..this guys hecka strong. I'm not a f'ing troll. I just love regular squats. Funny story, I just started lifting with a new crew...apparently I need to go deeper on my squats....they're in NASA though, which is a strict league. hahaha. Anyways, just wanted to make sure there was no hating. Training is training....

[TriangleSquare52]

I thought your asshole was supposed to be lower than your knee or of the same height?

[balletto14]

you really shouldnt let your feet leave the ground

[MrHillRoxx]

@balletto14 i think that's because of his height.

[balletto14]

@MrHillRoxx nah ive seen tall guys box squat before and they dont do it like that

[MrHillRoxx]

@balletto14 I was pointing out that his legs are going up because he isn't that tall He lists his height as 5ft7 or 8 i think(Bodyspace)

[kylemiguel24]

press 5 repeatedly.

[PRUSSA]

Impressive!! Props *******!!!!

[1999z71silverado]

when you lift your feet off the ground your putting all tht weight on your back and explode up onto your toes to get the maximum work out

[matklstrength]

@1999z71silverado

thats terrible advice.

[1999z71silverado]

@matklstrength thanks dude. let me know how your back is in a couple of years

[matklstrength]

@1999z71silverado

my backs fine thanks, your advice has nothing to do with the back position in the lift.

[iFrankxDud]

it wud b funny if the chair broke and he didnt have the bars on the side lol

[clikduster]

nice



[kirk1betzina]

what knee wraps are ya usn man?

[USpatriot60]

i would just like to point out that on box squat your feet are not supposed to come up as you sit down and when you lift the weight back up your supposed to come up onto your toes like your doing a calf raise. other than that, good job!

[dawgjuice420]

if your goin to talk shit, put some (12) plates on a bar set up a cam and do that 5 times and when you are done upload it, then you can gloat!~

[and1uprise]

@nbirdsall1980 paul was using sarcasm. everything he said is exactly what you should not do.

[SurrShot]

BEAST MODE!!!!

[hhaidar90]

light weight!

[mankillsquare]

strong

[dannycoulombe]

impressive dude! keep the good work!

[toxiconflict]

i'm 13 years old, 120 pounds and i can only do that 3 times, good job bro

[joeypurdue1]

@toxiconflict post a vid cause im not buying it. mybe if your like 4'9" 120 pounds and are solid muscle i might buy it but not at 13 years old. prove me wrong.

[toxiconflict]

@joeypurdue1 Dude I'm jk cause people seem to make comments like that all the time.

[testtitan]

any reason you're doing them to such a high box?I know you aren't a powerlifter, but even for bodybuilding purposes wouldn't it be better to go to a parallel box?Or are you focusing on a bringing up a specific point these hit?

[baldozacc]

rugby players swear by them they build explosive power.

[ratttttyyy]

Box squat is terrifying.

[muzimuzi]

i heard u're 5'7 u seem way higher what is ur weight??

[muzimuzi]

how do you pull it from the rack so easily

[5degree]

nice job. rolling at the bottom the way you're supposed to and all. keep it up. don't worry about the you tube tough guys.

[PaulDog9]

Obvioulsy noone has done any sort of weightlifting here. When you are doing strength training your ROM is not meant to be full and you are meant to substitute form for weight. After every competition thats exactly what i do then go back to 8-10 rep stuff to bulk up. Bloody retards

[nbirdsall1980]

@PaulDog9 Why would you limit your ROM? If you want to gain strength in a position shouldn't you train there? Don't get me wrong it is certainly a heavy weight and something he should be proud of. He doesn't claim that it is past parallel but that is where box squats are supposed to be.

[NinersFan69]

im 14 and i squat 390 12 times do i have potential ?

[Burton5577]

@NinersFan69 no

[NinersFan69]

@Burton5577

Die ?

[giant734]

diefatorlivethin helps u get parallel on regular squats

[ucunbiri31]

im 4 years old and i did 500 lbs for 12 times.

[adabass16]

@ucunbiri31 pussy

[dankmaster49]

im 15 and did 405 8 times, this is really good though

[iWorkoutToday]

@dankmaster49 Lol.

[DieFatorLiveThin]

Why are box squats done? Do they help regular squats?

[GUY22022]

aaaaammmmmaaaazzzzziiiinnnng



[cubencis]

interesting.

yeah u'll get stronger doing that but technique is definitely not right

[Brunioleal]

have to work on your technics a litle bit more, no need to lift your feets....

watch strong man bruno

[sti1tz]

nice work, looking strong man

[luckyluiz]

dude awesome great job fuck the hatters great form for that much weight!!!

[ShutUpB4IShutYouUp]

good work i gotta get me some knee braces like those just to be on the safe side when im squattin

[CubanLUVash]

@ajh9783 ill put a video lifting your mom...she weighs 225

[XEnduro93]

@CubanLUVash LMAO! nice comment thumbs up LOOOOOL

[cheng2012]

@CubanLUVash

you are the man

[anepales]

i dunno. looked pretty impressive to me. been squatting for a long time and have pretty good form but i tried box squatting for the first time recently. thing is hard. so yeah, i appreciate videos like this.

[LinebackerUSC]

ok his form isnt 100% but u cant forget its 545ILB i bet half of the people who r giving this guy shit cant do even close to this

[CillBill91]

a lot of weight but he isn't making parallel so whats the point?

[deffo99]

@CillBill91 your a skinny pathetic retard hahahaahhaah!!!

[axellness]

225 x 1 is hella easy lol.

[mobsterunion]

@YuppItzCorey keep your feet on the ground? wtf...his feet are one the ground dumb shit..

[Glutenbob]

@mobsterunion

He is talking about when he sits on the box, you faggot. Watch the video first, then comment dumbass.

[burndemgingers]

500 baby

[ItouchReview2g]

i can do 205 2 times) squat i don't no?

[YuppItzCorey]

Keep your feet on the ground. Amazing lift, though. Not bashing form in any way.

[marineman410410]

what's with the random voice in the back ground? great job wish i was that strong! gettin there.

[jabeaudry]

at least he his trying. fuck the haters.

[lilnug111]

Did 275 today on a 12" box. Felt like my quads were going to explode. So I say bravo to this guy. Standing O. Box Squats kick your ass.

[hasnaen]

okay, i've never tried a box squat, i mean i've done different variations b4, but whats the benefits on this variation?

[jaykhope]

@hasnaen It removes momentum/elasticity from the equation. Particularly good for developing power and drive out of the bottom portion of a regular squat, which is the sticking point for most. Also good for breaking through plateau, and for developing athleticism, b/c the move mimics a standing jump.

[hasnaen]

@jaykhope

thanks for the info, ill add that into my leg routine. Just to give it a go and see what its like.

[4806577005]

@hasnaen u get more weight, its a purpose of squating cuz u know sometimes when ppl squat alot , and when dey drop der butt they cant get upp

[superjamariofan]

Wow that is beastly weight! I am switching over to these to hopefully improve my form.

[mohammad112388]

Awesome weights, I seriously think my spine would collapse if I attempted at removing the bar wit that kind of weight :/

[mcnailler93G]

Though this vid is old, that is some good shit.

Nice work man.

[jaykhope]

Dude, I'm 7 years old and I box squat 900 for 8. Plus, I go below paralell, I do them off a slightly chipped brick.

[zrx7769]

i like ketchup

[ELANTIANTICRIST0]

omg ur the shit =O

[CubanLUVash]

I think he wouldn't do them right, he should have stepped forward and pretend like he is sitting in a chair...I won't lie, I can't even come close to that, but i do them different

[bigmanbmx23]

the most i have ever done is 550 for box squat but i am 15

[packers123fan]

Hey im a junior in highschool.... I box squatted 545 yesterday... Im 6'3 and weigh 215 pounds.... Is that pretty good?

[Pretending2Bsmart]

@packers123fan That's damn good! Damn, keep it up...

[THESOTO2010]

@packers123fan

if you have to ask then its not

be confident in what you do dont ask if its good

if its good for you thats all that counts

[lowrollincaddy]

Nice!! Just got one critique for ya. Why do you bring your feet up at the bottom? Box squats are to separate the eccentric/concentric chain, and I am not so sure you completely stop the eccentric part of the squat by bringing your feet up. I could be wrong though. Nice squats otherwise!!!

[austin81994]

u need a shorter box. your legs aren't past 90*. and you need to keep your feet in one place. bet u won't be doing 545 then. hate watching all these videos where people can't get there form right.

[brock8008]

@austin81994 Different box heights are for different purposes, maybe he uses below parallel on other occasions

[armil365riza]

I'm new to my town and I go to this gym just nearby with non-olympic bars. If I go and squat 400lbs will the bar be able to handle it?

[liamliamliam8]

@armil365riza it should be able too

[czoraa21]

very good lifting dude, just the feet off the ground scares me your putting too much pressure on your lower back and not on your legs, be careful and keep training

[lowrollincaddy]

@czoraa21

Not sure that keeping the feet on or off the ground will stop any pressure from the spine. The whole point of box squatting is to pause and completely relax your hip flexors while on the box, so the feet would have nothing to do with the pressure on the spine. And it seems to me that he keeps a very tight arch throughout the movement

[movieuhguy]

this exercise is great for defensive ends trying to get a faster first step

[DejanDancu]

nothing wrong with his technique. he's back must be very strong since he managed to keep it straight though out the session.

[gremby]

fai cagare...

[louieecarter]

Whats with the feet?

[ekpremareggie1]

Note: Feet should remain grounded on the floor. No need to lift feet!

[nikolatesla08]

GOOD WORK, how much do you weigh? 210?

[bostonred915]

man I did box squats before and I couldnt lift myself off the box on my 3rd or 4th rep on my second set. My gym partners had to take the weight off the bar for me. I know there a good excercise but ill never do them again

[8jakeP8]

@bostonred915 you should lift lighter than your rep weight for regular squats

[nikolatesla08]

@ bostonred195 USE A POWER RACK with safty bars

[Pasc9]

Great lift man!!

To clarify some things for people commenting, the key with this lift is to not bounce off the box, or sit and rest on it.. You just want to sit back on it slowly and controlled, and keep the torso tight and upright the whole time. you do this and you shouldn't have any spinal problems or whatever. And I've found that box squats actually require more leg drive, since they remove alot of the the buoyancy that occurs at the bottom of a regular squat.

[PinkMarshmelloow]

the idea is to sit! its to replicate the pause phase at the bottom of a competition squat where the lifter waits for the signal to drive up, it builds the exsplosive power in the hips and glutes without the momentum of a regular squat

[Pasc9]

yea i know you're supposed to sit, i just mean't your not supposed to sit and rest on the box to the point where you relax, and your form breaks down

[goshendad]

Wrong. There is no pause waiting for a signal in a meet. The lifter is on his own or he listens to a spotter. The only pause in a meet is with the bench press where the judge says "press" once you are under control on your chest. The box is to "break the chain" between the eccentric portion of the lift and concentric portion.

[morry27]

@Pasc9

correct my friend, keep good upright posture sit on your ass, tension released from hip flexors (not quads though) then drive it up !

I prefer several sets of about 60% of my I rep max, done quickly for 2 or 3 reps

great exercise

[billwinter]

Well once you sit down on the box some tension might be lost in the leg muscles. By picking the feet up and pressing them down in to the ground would create tension in the legs and allow driving power to complete the lift. Of course I have never done it that way and that is just a guess on my part.

[IronDiggy]

Why are you lifting your feet off the ground?

[jas0nt]

Can't fault you except the gloves

[bbtizzle77]

im-fucking-pressive, good job

[bigdukes66]

intense, i fuk with it

[willb06]

The lift looked strong. Try to work on keeping your feet on the ground and get rid of the gloves..they're for gardening!

[elitewarsaw]

universatile & sk8forlife90:

Who were your comments directed towards?

[remotehog1]

isn't this dangerous to your spine, have you ever heard of a compressed disc from doing box squats?.

[elitewarsaw]

You won't have issues if you don't slam your way down to the box. You sit down softly on the box maintaining complete tightness in the body except for the hips. Then tighten the glutes and hips as you push off the box. If your glutes and hams are too weak to sit back on the box softly, improve those areas first.

[sk8forlife90]

going slower results in less power. power lifters are going for speed bro. besides, if you are squating 545 5 times, then your odviously doing something right! this guy dosn't need your help, stop acting smart.

[universatile]

riiiiight. Slow down the rep and you will be more powerful....rrrrriiiiighhhht

[WorkoutModerator]

You bet this is hard on the spine! ANY bodybuilder book will tell you this. Robert Kennedy has a decent write-up, with several references on this...

[Hyski666]

@WorkoutModerator

powerlifting and bodybuilding are not the same things. This form of training is used by most good squatters.

[BIGDADDYJOHNSON27]

@WorkoutModerator This isn't bodybuilding dumbass its called powerlifting

[SlabIronChest]

great work man

[nealont1]

i love how people will bash a guy's technique when hes box squatting 545. Yea, this guy is obviously an amateur who needs tips from retarded shits like Dr. Dumbass who cant spell but can recommend alternative techniques and diagnose back problems. I bet he box squats 850, ass-to-ground on one leg.

[hhoh12]

This describes every good lifting video on youtube

[Chris334334]

@nealont1 i totally agrre with you but he is lifting his feet of the ground when he is rocking back and that does cause back problems

[brock8008]

@Chris334334 how? explain

[Chris334334]

@brock8008 you are creating a pressure point for all that weight on your back

[brock8008]

@Chris334334 I know what your trying to say, but I can't say I agree. Since you are meant to relax the hip flexors briefly when you sit on the box the load is transferred off the feet and all on to the surface area of the glutes and hams. The load placed on the spine does not significantly increase through lifting the feet. Also to create a pressure 'point' he would need to be placing all the load around the bottom of the spine i.e. the sacrum and coccyx

[brock8008]

@Chris334334 the only concern I would have with regards the spine is possible rounding, or loss of balance.

[microsoft4321]

@nealont1 Right on man

[CubanLUVash]

@nealont1 one leg, thats beast

[jacesa]

@nealont1 agree

[as4105]

Whoever the disrespectful idiot is that said box squat should be done with the box below parallel, is wrong. It should be an inch or two above.

[Raginmonky]

Can't it be done with both?

[as4105]

Its possible, but I learned how to box squat from the BFS guys, whose program is used across the nation in high school and college football teams for the past 28 years.

[Raginmonky]

Oh cool. I was just curious cause Rippetoe seems intent on making sure most things are below parallel.

[as4105]

I guess it depends on what you are going for, hence different variations. I guess I shouldn't have said he was totally wrong, just wrong for the comment. In the program I used it in, box squat was used to improve your parallel squat and dead-lift, allowing the user to use more weight and gain confidence in those lifts.

[Nik2555]

the box squat is used to develop the hamstrings and glutes ie your poster chain which develops explosiveness and speed for athletes. thats why bfs does it. I do BFS :L

[Nik2555]

BFS says paralles or below not above

[Nik2555]

read louie simmons article on box squattin before you comment you disrespectfl piece of shit. the lower you can go the better "guys have box squatted on 6" boxes" quote from louie simmons

[as4105]

Why don't you read Dr. Greg Shepard's article on the box squat through the BFS web site. He is the CEO and founder of BFS. Everything I said was correct kid, at least for BFS. Like I said, some people do it different.

[311JARVIS]

What's with the little foot hop at the bottom? is there a reason for it?

[MoR91Ga]

when you box squat the box should be set BELLOW parallel.

your fuckin not even close to parallel, try doing that weight ATG and see how many you get.

also never lift your feet off the ground, stupid idea where ever you got it from.

keep at it and work you form out.

[sjktss]

EEEIIIIIIIIIIIIII... just seeing your feet come off the ground like that makes me cringe.

[armando40]

thats some impressive fucking weight nice rage...gloves are for women though haha

[jakeriggs74]

that looks good to me.

he should try moving the box a little closer so he doesnt have to walk too far back with that much weight

[lzekl]

Definately not going deep enough... knees should be higher than ur butt...when doing box squats... even on real squats in order for it to be a real squat u must break the paralell...so yes he is great but thats not a full squat,..

[zepheyr]

lol at the black guy who completely ignores the camera and walks right in front of it

[SeanMcDonnell1990]

Unless, I am mistaken( and I might be) how low of a box you use depends on how tall you are.

I am about 6'7" and I use a weight bench because for me that is slightly lower than parrellel.

I am not an expert, but it looks like he is going deep enough to me.I'd like to see some of you assholes doing just half that weight before you go talking shit.

[gatman18]

yea dats real dey say u should squat to 90 degrees anything below that affects you knees negatively!

[TheB1gSleep]

Is it better to lift your feet off the floor when doing these?

[WillCBACK]

feet is harder. trust me. but i think harder=better? :P

[luckyboy169]

I wouldn't recommend lifting your feet off the floor. In this vid, you can see his L-spine flexing as he lifts his feet off the ground, which is something you definitely want to avoid at all costs. Also, during his box squat, it looks like his knees drift forward, which is fine for normal squats, but during box squats you want to keep your shins parallel to the floor. You also want to contract glutes first before quads. Hard to tell if he is or not.

[ninrou1776]

yeah, you would need to see him from the side to see if he has the ellipsis curve and if he is deep enough

[adelman337]

no not at all feet need to stay planted to provide a stable platform and keep everything tight.

[brynweb]

Not bad at all for half squats.

[acalvert83]

wheres your video, queerbait?

[brynweb]

PM me your email address and I'll email it to you, you fukin homo hunter.

[acalvert83]

hahaha youre asking for my email address so you can send me a video and im a "homo hunter"

box squats arent "half squats," idiot. I dont want to see a video of you internet champ, i just get sick of idiot coming on to these videos talking trash.

[brynweb]

u asked to see my video, gayboy. i know box squats aren't half squats u braindead fuckwit.

[kwlbnz12]

i didnt ask to see it... just saying you should post one if youre going to come in and talk crap.

if you know box squats arent half squats then whyd you say "Not bad at all for half squats"

youre an internet tough guy/s&c coach. Im done talkin to ya.

and lol at "gayboy" are you ken jeong from the hangover?

[brynweb]

No need to be so defensive, sweetheart. All I said was they were good for half squats and I meant it. He could ditch some weight and take a lower box, but that's his choice. Be a love and move on. Be constructive and make your own comments instead of trolling others.

[grambo22]

Wow Youtube detected the track playing in the background of the gym that the camera recorded, pretty impressive.