Box Squat Solutions - Variations and Versatility

[@BigJoeThrows]

Absolutely amazing video. Thank you!

[@ipucu4410]

In video you say, if you have eccentrically oriented pelvic diaphgram raise the bar. But if you raise the bar, wouldn't you get more inhale position thus favoring eccentric orientation?

[@nico_dipierro]

Hey Bill wth somebody that has difficulty acquiring a concentric pelvic diaphragm would you start with the band assisted box squat with a touch and go progressing all the way to a loaded box squat with touch and go? whereas with those who struggle to acquire an eccentric pelvic diaphragm you reverse the sequence starting from a loaded variation to band assisted one with a yield on the box in both cases? thank you

[@BillHartmanPT]

Height of box is first order of business to influence position of the pelvic outlet.

[@laraimprota]

hey bill! so if i want to improve my ability to overcome do i take longer in a box squat? I thought it took less time to get over it. because I imagined that if I wanted to create more space (give in) it would take longer for the fabrics to give in. no?

[@BillHartmanPT]

more time on the box = longer yield

[@laraimprota]

@@BillHartmanPT what do you say when say longer yield ?

[@BillHartmanPT]

@@laraimprota longer duration of yielding connective tissues

[@IamPapas]

Hi Bill! Do you have any information on this specific safety bar? The long handles seem really accessible!

[@BillHartmanPT]

elitefts.com

[@rowipas]

Hi Bill, I'm confused on the part that deloading your bodyweight into the box can get the muscle to yield if you have too much concentric orientation but after that, you mentioned that if you want more concentric orientation, deload into the box and to emphasize the spring mechanism, you want to shorten the amount of time in the box.

[@BillHartmanPT]

yielding is connective tissue behavior. Impulse from the box will increase concentric orientation

[@rowipas]

@@BillHartmanPT Thank you very much

[@prashantsoni820]

If we deload on box then for standing up we need overcoming and concentric action of pelvic diaphragm But skeleton system will still have some yielding And in touch and go both pelvic diaphragm and skeleton have overcoming am I right??

[@BillHartmanPT]

Yes, no release on the box. minimal yield.

[@DorianGrenier]

Brilliant video Bill! Your content is much appreciated. I"m currently working with a female boxer who's had chronic low back pain for years (pain seems to increase when intensity in sport specific training goes up - jumps and rotational movements lead to discomfort). One of her big issues from a performance standpoint is rate of force development: She has a 2.5 bw Trap Bar Deadlift and 1.3 bw Bulgarian Split Squat but seems to struggle to translate this '"strength" into powerful jumps with short ground contact times (RSI) and sprint speed. I'm looking for options to feed her system more variability and get her out of compensatory patterns that could feed her pain mechanism but also improve her athletic ability (to go from eccentric oriented pelvic diaphragm to concentric faster). Thoughts?

[@BillHartmanPT]

What are you identifying as compensatory patterns? Compensations for what? How do they interfere with performance? Are you reinforcing or imposing limitation on performance by your current choices? Force production without a time constraint (gym strength) is not a measure of sport performance. What does she need to be a better boxer? Many times we just need to ask better questions first.