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Box Squat Instruction with Louie Simmons

Basic info on Box Squatting from Louie Simmons.

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Comment by Nate Harvey on May 16, 2012 at 1:11pm

Haha. I wondered how long this video would be up before the debates started. Good stuff.

Comment by JAMES BURK on May 12, 2012 at 1:21pm

Comment by Eddy Schumacher on May 12, 2012 at 1:08pm

Ditto to Alan, and to re-iterate a point I made earlier.  Training ONLY sport specific MOVEMENTS is a road to overuse and injury. Training for general strength, metabolically specific conditioning, antagonist support, and overall "bigger, faster, stronger" leaves a wide range of training modalities. Putting down any single approach without consideration of how it fits into the whole is silly.

Comment by Eddy Schumacher on May 12, 2012 at 11:16am

In most athletic activities, the posterior chain plays a major role. Any sprint move in any sport begins with a pull of the forward striding leg.  Also, re. the shortsop "starting" with a base that wide, no.  But as they move laterally the width is similar, as it is in basketball defensive slide. 
As to the relaxes lumbar, agreed. We really emphasize maintaining core alignment (lordosis) and lifted chest on the box.

Comment by Craig Cheek on May 12, 2012 at 10:56am

not a big fan of the negative shin angle either. gives a sense of overstriding. try changing direction fluidly with a base that wide. id be curious to see a shortstop fielding ground balls starting with a base that wide. just my opinion.

i understand his idea of it being a hamstring curl. i think of hamstring curls as a pull. most field/court athletes dont have the luxury of of pulling with their legs. we have to push to get anywhere. also not a big fan of the relaxed lumbar at the bottom of the box squat.

Comment by Kurt Baker on May 12, 2012 at 12:25am

I appreciate the concepts presented by WSB.  However, that gym is designed to promote one thing - get stronger for the sake of getting stronger.  Also, WSB was highlighted in a documentary profiling steroid use in America.  I have no use for individuals who promote the use of anabolic steroids. 

Comment by Eddy Schumacher on May 11, 2012 at 12:20pm

And let's not ignore the role of strength in surviving those all too frequent "accidental splits" that occur in nearly every sport.  Strength, being ROM specific, comes in handy in the wider position (along with flexibility, of course), in getting up healthy after such a slip, or resisting it in the first place.

Comment by JAMES BURK on May 11, 2012 at 11:12am

I would think an offensive lineman when blocking and maintaining a "wide base" would have direct carryover to that type of stance when squatting

Comment by Eddy Schumacher on May 10, 2012 at 4:34pm

Oh, and d), yes, I understand Olympic lifts and their variations, and the fact that I understand the utility of the wide stance box squat used for "Power Lifters" (yes, "power lifting" is sort of a misnomer.  Strong men use momentum and acceleration to keg toss, and "power" lifters emphasize strength, so both are misnamed, but there ya go) is evidence of the fact that EVERY exercise has a wide range of variables.

Comment by Eddy Schumacher on May 10, 2012 at 4:30pm

a) I didn't say it was a power move, I said that the point about taking the eccentric connection away (when box squatting) focuses on the power move. Even so, the term power relates also to percent of rep max, NOT just ballistic movement.
b) When sliding defensively in  basketball, the feet move to that position transitionally. Wrestling movement and stances often achieve that position. Baseball infielders can be seen in low wide stances. etc.
c) Over focus on sport specific movements can lead to overuse injury, which is why antagonist muscle training, general strength training, active rest/cross training, all have a place.

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