New to Me - Squats

[xcelbeyond]

Some of you may know, but I’ve been doing partial squats – almost parallel. I decided to really hit quads to work on the outer sweep. So I decided to do what I call box squats. I took a plastic milk crate and taped on a flat USPS Priority Mail box on top, as it was TOO low without it. Also – the idea is to have a benchmark for when I’ve gone low enough, not to rest my butt on.

This takes me down just lower than parallel – yes, I’ve got short legs. I use a shoulder width stance, more like powerlifting. Well I know that I was going to have to drop weight and work back up as my body “learns” this new motion.

What I didn’t expect was to be feeling it in my hams. My hams tend to be the dominating part of my upper legs. I was expecting my quads to be taking the brunt of this motion, but it was hams?!?! They’re REALLY sore now.

xcel

[heavy hitter]

i've never done box squats. i like to go ass-to-ankles. it seems to take some of the stress off of my knees.

[In-Human]

Xcel, Yes go ass in the grass and you will see a big difference, no pain to the knees and you will have to lighten the load at first, but that weight will come up quick, heavy 8 then a heavier 4 reps.

When boxing out you are using your Hams to slow down and stop to, but ass in the grass and its Quads from the bottom to top...

[heavy hitter]

ass to grass is the best. it's that very lowest part of the rep when trying to push back up that really destroys my quads

[nemo]

what i have found useful with box squats is it gives you a reliable source of information for how low you are actually going. some people seem to be under the impression they are going ass to grass when in fact they are going 1-2" below parallel. another way to work around this without actually using a box is to get someone to take a video of you squatting from the side or if you can find a knowledgable training partner get them to tell you when you are going low enough.

[heavy hitter]

i always just go down till i feel my ass touch my calves. you cant use as much weight going so low but i find it much more effective

[In-Human]

nemo, I have to go wider stance with my toes pointed out to get all the way to the bottom, yea I used to Squat half way and my knees took it all, not anymore...

[TheLil'Missus]

if you can find a knowledgable training partner get them to tell you when you are going low enough.

Hahahaha! That's what we do, but when I'm getting the news he's usually standing at the ready for flight. My back side's much stronger than my quads, but I'm determined to beat them into line with the rest of me so my mood during squats isn't good to begin with. At least now, going really low, my knees don't hurt. Now it just points out my weak quads. Those damn quitters! Grrrr!

[In-Human]

And pause at the bottom, no bounce...

[bigp3]

when your ass touches your ankles you know you have gone low enough..lol and yes deep squats will hit your ass and hammies!!

[In-Human]

My ass could have its own zip code now damn the thing is huge, if they gave trophies for biggest ass I would get two of them...

[Richard85]

that has been my problem lately, I keep questioning myself on form and think should I lower the weight I wasnt going low enough, consequently, my squat hasnt gone up in a while am i overanalyzing?

[nemo]

that has been my problem lately, I keep questioning myself on form and think should I lower the weight I wasnt going low enough, consequently, my squat hasnt gone up in a while am i overanalyzing?

well either get someone to watch how far you are going down and give you feedback or get them to make a video of you squatting. most digital cams will make short movies so you could use one of those and check the depth yourself. another alternative is to get a cardboard box 10-12" high, depending on your height and how low you want to go this can vary, and squat down until your ass touches the box. try that for a while until you get a feel for the appropriate depth and then get rid of the box.

[xcelbeyond]

I don't think there's any replacement for the box - having never done them. You always "think" you're going deep enough. Someone watching you can only tell if it "looks" OK. The box doesn't lie

xcel

[jediclampet]

I am just worried about getting stuck and hurting myself if I fail on the lift. My gym does not have a power rack (cage) and the shitty squat rack is so low that I don't think it would catch me if I failed.

Any suggestions?