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Box Squat Instruction with Louie Simmons

Basic info on Box Squatting from Louie Simmons.

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Comment by Westside Barbell on May 10, 2012 at 3:01pm

Hi Guys, Very Interesting points and opinions.

The below articles discuss how effective correct Box-Squatting is and how it DOES translate to sport. Also when providing an opinion on a certain topic it should never be about what happened to you as an individual. Why? As what works for you might not work for someone else because of the of individualization. I base my squat information on my own experience plus the 19 athletes that i have trained to squat over 1000 pounds and 6 over 1100, 1 1200lb squatter and 1 1205 squatter, i havent mentioned the countless 80lbs and 900lbs squatters that i have trained. I have also used box squatting with 2 gold medal sprinters and with any UFC athletes who trains here one of which was a Heavy Weight World Champion. All these athletes have had huge carryover from the box squat. Some of the Football players statistics that i have trained are the following
-Defensive end at 292lbs run a 5.1 40 yard,
-300lb linebacker who ran a 4.9 40 yard 
237lb run a 4.42 40 yard who also had a 44'' vertical 
All of which is documented and all of whom are Box Squatters. I have also an individual who can jump a 63" inch box jump of which we are confident can be broke this summer.
Anybody can provide an argument theoretically. But i live in a world of facts and results .That is what i base my information on. In conclusion from my experience it does transfer to sport, ALLOT.

The reason why Box Squats are the best, safest and most efficient way to squat is explained in great detail within the below articles, please read
Article 1
Article 2
Article 3
I welcome your response

Comment by timothy patrick swords on May 10, 2012 at 2:25pm

Tell me what you do with your feet that wide and your toes pointing out on the athletic field? Tighter hamstrings and abductors from this form of partial squat does nothing to promote movement. I was a power lifter in my youth and totalled 1850 without suits  (knee wraps and belt) and even though I got strong from the movements, I lacked flexibility which gave me hamstring issues my freshman and soph year year playing football at East Carolina. I started Olympic lifting and I made huge improvements in the sprins and vert jump along with a 24 pound weight gain, which open some professional opportunites for me as a player.  Tell me what you are talking about when you say focusing on sport specificity can be just as bad??? Do you understand the Olympic lifts and there variations?? BTW that is not a power move. That is a partial movement that is related to a strength movement. There is nothing balistic about that video!

Comment by Eddy Schumacher on May 10, 2012 at 1:55pm

To Tim, agreed on the stance width, but he's a POWER LIFTER, and that is the competetive power lifting stance. Of course you have to, (to a certain degree) match the movement to the function, BUT to say there is ZERO carryover is a bit extreme, as there ARE wide stances in transitional movements, and overly focusing on sport specificity can be just as bad as not being sport specific at all. Antagonist muscles, auxiliary positions and muscles are just as important.  Work in a variety of stance widths helps hit more aspects of the lower body. But the key point was the elimination of eccentric to concentric connection to emphasize the power move. 

Comment by timothy patrick swords on May 10, 2012 at 1:33pm

we learned how to box squat from the man who started this lift to improve back squatting. George Frenn was a Olympic hammer thrower and had the world record in the 56 lb weight toss. He also had the world record in the back squat at the 242 class with 853 lbs.

The box performed here with the wide stance with the toes pointed out has ZERO CARRY OVER TO ANY ATHLETIC movement.  If you are trying to devolep leg power for functional athletic work , box squats should only be done a couple of times. After football season and maybe after spring ball for 4 weeks or so to condition the legs. I did 825 for 10 reps when I was a football player and I have to tell that they gave me damn good body strength gains (I did them with a narrow stance). But there is a big negative to this movement if you do them all the time. You will loose flexibility, over train the back and your hamstring to quad strength ratio is way off balance. Box squats have there place in strength training, but they don't even come close to the effectiveness that high bar, front squats and the full Olympic lifts have for functional strength and power needed to jump, sprint and change directions on the court or athletic field. If i was a young athlete wanting to improve my strength for sports, I would never do this movement like he shows it here. At least bring your feet closer together where you sprint and jump. Make it as sports specific as possible.

Tim Swords

USAW International coach

Comment by Eldon Brough on May 10, 2012 at 1:25pm

Great stuff!

Comment by Eric Martin on May 10, 2012 at 12:26pm

Louie is awesome; glad to see these videos on the SPN.

Comment by Eddy Schumacher on May 10, 2012 at 11:30am

Excellent.  Especially the description of the purpose. Breaking up the eccentric-concentric chain is key!

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