almost box squats

[rbuchman]

I'm probably the most experienced lifter who never did squats, recently I've been forced to (got yelled at for rigging extra wieght to the leg press). I've swallowed my pride and started at low wieght to keep good form. If I keep my eyes on the ceiling I have much better form but can't insure I'm going deep enough.

I've heard box squats are bad b/c they jar your spine and other bad stuff, any ideas of how to get the effect of a box squat (something to let you know you're deep enough) without the jarring effect of box squats.

[threenorns]

it's called form and control - i do box squats all the time and never experienced spinal jarring because i don't just flomp down on the thing and have a seat, i *lower* myself until my butt just rests lightly and then bring myself back up.

i LOVE box squats for the sense of security i get and because they really slam the thighs.

if you go even lighter - lower until you just touch the seat and then start up - they're called "tap squats".

[candyass]

Originally Posted by rbuchman

I'm probably the most experienced lifter who never did squats, recently I've been forced to (got yelled at for rigging extra wieght to the leg press). I've swallowed my pride and started at low wieght to keep good form. If I keep my eyes on the ceiling I have much better form but can't insure I'm going deep enough.

I've heard box squats are bad b/c they jar your spine and other bad stuff, any ideas of how to get the effect of a box squat (something to let you know you're deep enough) without the jarring effect of box squats.

Who ever told you that doesn't know anything about box squats. Maybe you get some injury potential if you're doing really heavy box squats, but that can apply to doing anything with really heavy weight. I would stick to box squating less then half of your one rep max. You'll be fine.

[rbuchman]

I tend to believe them, any upward pressure on the spine while carrying a heavy load can't be good. Any ideas for an alternative?

[Klinger]

Trust us, there is nothing they are telling you that is worth believing. I box squat religiously. No injuries to report. If anything, it cements proper form.

[Wolfnatas]

Make the box a bed of nails, that way you won't slam yourself onto it.

:

[Cort]

Originally Posted by rbuchman

I tend to believe them, any upward pressure on the spine while carrying a heavy load can't be good. Any ideas for an alternative?

Don't fully sit on the box, just brush it.

[Merrida]

I'm going to take the offensive here, and say that in my opinion, there IS some potential to jar the spine. Let me preface this with the fact that I'm coming from the position of having a spinal injury myself, so this puts me in a super-aware situation, making me more sensitive, kinesthetically. It doesn't mean I can't do various things, it just means that I'm bound to feel a "jar to the spine" earlier than someone with a totally healthy spine.

Having said that, I believe box squats can be done safely, and that if one is well aware of their body and maintains perfect form, the muscles will absorb and react to the movement.

I'm not so sure about this "looking at the ceiling" thing....I've always learned/taught to keep the eyes level on the horizon. Last thing I want to do while squatting is compress my cervical spine under an axial load.

Keeping your eyes on the horizon, if you're in a gym, look into the mirror. Bingo, you'll see your form, and your depth of squat.

I'm more apt to perform what 3 refers to as "tap squats" -- because for me, starting up again from the bottom of the movement, THAT is the movement that impacts my personal spine. But there's reasons for that, so I have to do things differently. I don't avoid them, just improvise.

Do you have a history of back problems?

[pmcgough]

have someone put their hands way deep, and when they fondle ur butt cheeks, you know your deep enough

[Klinger]

Originally Posted by pmcgough

have someone put their hands way deep, and when they fondle ur butt cheeks, you know your deep enough

LOL. Good luck finding a spotter who will do that.

[threenorns]

i never had any trouble and if some guy asked, i'd be the first to volunteer

[Merrida]

Oh I'd volunteer too,....for a few women AND a few men.

Hey, it's all for the sake of being professional.

The more I thought about this post the more I realized "jar" might be the wrong word. If he doesn't (as you pointed out) slam down onto the bench, there isn't any "jarring" of the spine (and again I assume he's referring to his lumbar spine, not the compression of his cervical spine with all that "heads up" thing, - yeah?)

Buuuuut, in a box squat, that brief moment at the bottom is crucial. If he "loses it" at the bottom, does not retain muscle tension, and just relaxes and collapses,...from THAT point, and provided he's squatted "down and back" sufficient, from that point trying to lift the weight up BACK into the upright squat position CAN torque the spine, but not by jarring, more due to sheer transverse load because my guess is, he may try to compensate, and lose the original plane of movement, and "swoop" or "tilt" to regain control.

That, however, could definitely affect the spine.

[Gartrell]

Originally Posted by Klinger

LOL. Good luck finding a spotter who will do that.

It could be very easy, does he lift at prison?