How to Box Squat Correctly | Westside Barbell com

[@MikeLibbie]

Tom, I'm glad you're putting this stuff out.

[@38Fanda]

the only squat that doesn't make my knees click or hurt

[@zuberilol]

I'm so glad I found this, one quick question. With the 8x2 sets/reps scheme, what is the short rest period?

[@kingattila506]

30-60 seconds

[@dylannikkels3772]

On dynamic is effort day they do a pendulum wave in a 3 week cycle. 12x2@60, 10x2@65, 9x3@70 %. If they use Bands and/or chains its minus 20 % and the Banda af the 20 % resistance at the top of the movement. They do short rest and lots of on the minute stuf. I’m sure they use more rep ranges than this, but this is pretty common.

[@Dr_Footbrake]

@@dylannikkels3772 they’d bumped up some of those % for lighter lifters as they could handle more volume. By the time Louie passed the girls were doing 5*5 and even 4*6 with 50-60% bar weight and 33% accommodating resistance

[@michaelmcgowan9518]

Thanks. This really helps

[@julianphillips2100]

the best side is west side.

[@heveyweightheveyweight5399]

Na more like the weak side . they all need to put a bunch of rubber bands on an shirts to lift weights and rubber band outfits to lift more . if you ask me thats weak

[@levioor7383]

@@heveyweightheveyweight5399 lol what a bullshit comment. Bet you dont have the balls to say that straight in louies face

[@agontprevarator5214]

@@levioor7383 I mean, regardless of whether he is right or not, having the balls or not to say something to someone's face doesn't make the person right or wrong.

[@blackknight9156]

@@heveyweightheveyweight5399 Ah yes. I am sure she can only squat 225 raw. She looks incredibly incompetent and weak. Just so you know, they don't use bands during competition cock canoe. Bands are a training implement.

[@martinbradley1062]

​@@heveyweightheveyweight5399that will be why their members had lots of records for years...

[@__-wm9lu]

Man look at those hip flexors

[@CatEnthusiast-gr3cv]

That range of motion...

[@tzzlite]

I only do Box Squats! I think Brian Shaw, 4x World's Strongest Man, does Box Squats too!

[@l8zycool]

Pull off the heals and leg curl? Not sure I understand. I'd like to try this but not sure about correct technique.

[@simplesimon1436]

Similar to a good morning

[@Egm_080]

Game changer🦍

[@Hengel_Andrews]

She even has jacked muscles in her face!

[@josephelias9081]

That regiment of multicoloured jellybabies.

[@evanshegami]

How tall is the box? I've heard a lot of different heights like 12inch, 14inch up to 18inch. Or is it just dependent on your height?

[@WestsideBarbellOfficial]

All height dependent

[@evanshegami]

@@WestsideBarbellOfficial so if I'm 5'9 what would you recommend

[@llleerrooyy]

Daddy Barrold find a box height that is above parallel, at parallel, and below parallel.

[@YeetYeet-vk6re]

@@llleerrooyy this, this so much

[@llleerrooyy]

Yeet Yeet I use a 12 inch box then stack 0.25-0.5 inch mats on top of the box to make it taller at will.

[@vegnewb]

How can this possibly be a leg curl?

[@josecavazos1869]

Powerlifters believe squats and deadlifts are all glute and hamstring exercise.

[@patrickhart2483]

I think it’s a cue. Like as you descend, think about the hamstring contracting maybe

[@agontprevarator5214]

@@josecavazos1869 Wtf? You know there is an entire world of powerlifting outside of multiply/westside?

[@senaares6107]

I suppose you havent done box squats then.

[@M1tjakaramazov]

I read your original book of methods a long time ago, and I didn't pick up on the leaning backwards movement after sitting down. I've always just sat back as far as possible with my ass, while keeping my torso stationary leaning forward, going into the concentric with zero momentum just by activating my hips and associated muscles. What is the purpose of rocking the torso back and forth during the sitting phase? Doesn't this put strain on the lower back and give undue momentum going into the concentric? Your book says the point of the box squat is to put the lower body into a kinetically unfavourable position, as low as possible, thus forcing the muscles to work harder. It would seem any rocking motion would negate this?

[@simplesimon1436]

It's not a rocking motion. When you sit down and relax the leg muscles the pelvis becomes the balancing point not the feet. You have to then lean forward to put the center of balance over the feet again in order to stand back up

[@M1tjakaramazov]

@@simplesimon1436 Right, so as long as you get the weight off the feet and quads it's ok?

[@simplesimon1436]

@@M1tjakaramazov yeah. If you don't then you're not breaking up the eccentric/concentric chain

[@goodtimeholzyg4310]

I love Laura, but damn queen bee was looking pretty beefy back then.

[@heveyweightheveyweight5399]

Juice an hgh looks like a dude

[@LC-in5or]

Love her 😍

[@jsamuel251]

God she’s beautiful

[@tommyharris5817]

She? I thought it was a He.

[@Ryan-wx1bi]

With all that juice I'm sure the clit looks like a he

[@heveyweightheveyweight5399]

Laura phelps is not the strongest female powerlifter at all . she doesn't even lift raw