How to Box Squat (feat. Donnie Thompson)

Elite powerlifter ‪@SuperDtv3000‬ (the 1st powerlifter to total 3000 lbs in competition) discusses his cues for how to perform a perfect box squat. The cues may surprise some of you.
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[@ScottDePanfilis]

Donnie is a wonderful speaker for strength training. A wealth of information

[@SquatUniversity]

Yes he is. It was an honor to work with him.

[@questlove58]

“Don’t rock back”. Every rep at the bottom rocks back.

[@DrAlexStrahle]

Rocking back is a westside method of training where they sat all the way back. I generally teach to maintain tension and moreso tap the box, rather than relax on it.

[@patrickclosefitness]

They rock back to sit back into their squat suits and get more rebound. It's probably not going to be beneficial for unequipped lifters

[@michaellowry7675]

I was thinking the same thing

[@jameshorton5395]

🤣😂🤣😂

[@chiteshshergill5127]

He is not rocking back it’s just a illusion of movement that you witness from front angle otherwise when you see it from side angle it’s regular box squat without a Rock

[@PrimeMatt]

Donnie is one of the very few genuine people in the industry, as are you Aaron 🙏🏼

[@SquatUniversity]

You're welcome! And yes I agree - he is awesome.

[@kellymichelle3]

I love your page!!! You have great information!

[@SquatUniversity]

Thanks Kelly!

[@imtiazmoosa7199]

Thanks Doc as always. Please do one video with front squats

[@SylvesterMassey]

Great tip ! 🙏 love it

[@joseluismedinavazquez5108]

This is what I was waiting for

[@SquatUniversity]

I'm glad!

[@loveserveascend]

Awesome Awesome video thanks 💪🏼🙏🏼

[@pizzaisftw]

Hey Dr. Horschig, Thanks for yet another great video! I was wondering if you ever talked about a tight bicep femoris. It's literally always tight on my right side and It's limiting my squat because it causes my foot to shift outward. What would be a cause for a tight bicep femoris? Thank you! -Gabe

[@Kivari811]

Good video 💪🏻✨ THX! 👍🏻

[@mattc4266]

Donnie Thompson is a legend !

[@SquatUniversity]

Yes he is.

[@StonedRambo01]

Great video. Do you know what brand box that is there??

[@trzaskubejbe]

It always catches me offguard how nice these huge powerlifters and strongmen are. The bigger the nicer!

[@Dankdalorde]

I can’t believe this information is free - love this video

[@johndonovan5521]

U get a thumbs up for having Mr. 3000 on ur channel!

[@medcardman]

I’ve been having intense pain in my right adductor and front of thigh. Also, at the bottom of my squat, my right side doesn’t seem as stable if that makes sense. My right knee below my shin is beginning to hurt as well. I’m wondering what could be going on?

[@JD83000]

Are you sure it's adductor, if its upper thigh as well it could be your hip flexor. Shin pain could be an ankle mobility issue. That could also be causing problems up stream.

[@medcardman]

@@JD83000 you actually could be correct, but it’s really giving me pain in my inner groin as well.

[@jacksonbloom2156]

i have the same thing. does ur ass lean more the right when u get to the bottom of your squat?

[@Steve-dw5cm]

I need my trainer to watch this lol 😂

[@CHSTRTRN]

Super D in the house

[@eddyOG44]

Do you recommend going heavy with the box squat ?

[@theroadlesstraveled22]

The feet stance is wider than what I'm used to is there a reason for that?

[@keepfitjuanilloymonita9649]

How can I combine box squats with back squats in a training week? Thks

[@DrAlexStrahle]

There are lots of different ways you can program it. One way is to do your main squat and then 2-3 days later, do box squats. They are very useful doing double and triples for a higher set count.

[@jeffreyyoung5681]

Video for thrusters? Either for CrossFitters or people who use it as an accessory for strongman

[@rafaelvale5383]

HI, what do think about box squat with resistance bands, regards

[@LanceVanceDance2012]

"Suprise! The box is there!" 😂😂

[@blockbusstar]

I would like to know your opinion on the Kneesovertoesguy

[@garagegymboss3756]

I noticed you have a safety squat pad on a bandbell bar - how did you get that?

[@SquatUniversity]

It's a brand new product from Bandbell - Not sure if it's available yet for purchase.

[@sman53]

Oh great BLAHA IS GONNA LOVE THIS as that’s not technically a box 📦

[@karnveer7439]

Any suggestions on how to deal with pain behind the knee?? Thank u

[@SquatUniversity]

Check out my youtube video "4 tips for knee pain." That's a good start.

[@michelleosborne1431]

Would a sumo goblet squat be as effective as a bar backsquat? Especially with back issues. I'm still waiting to see a physical therapist to assess my movements as I apparently do the butt wink & I have spondylolisthesis L5.

[@CankleCankle]

Less rom but if you added a good morning you’d be good

[@olashehadi4399]

what might be the cause if i feel knee pain when straightening my leg after fully bending for a while? Thank you very much

[@theancientsam]

Processed food probably

[@olashehadi4399]

@@theancientsam Thank you 🌹🌹 Yes I need to clean my diet anyway

[@razhua]

he says not to rock but there is rocking, may be inherent to the move?

[@blowera1]

So what’s the difference between a box squat and paused squat?

[@JD83000]

How do you keep getting all these dudes on your channel.

[@sman53]

Because unlike blaha and others he knows his shit inside and out

[@JD83000]

@@sman53 Blaha is rancid

[@dakotahoffman2365]

Can box sqaut build legs

[@CAROLINA211410]

What’s the difference between a kettlebell box squat and a barbell box squat ?

[@brandonwalker5011]

A kettlebell

[@user-zd8pv8bi5j]

These are good for powerlifting. What about hypertrophy bodybuilding? I've had right hip replacement surgery 2 years ago. Before did powerbuilding training but used to go below parallel. For the last few weeks after very inconsistent leg sessions using machines over the years started free weights because in general I was scared of my hip. I have been doing the following basically week on week off swap style of squat so my legs are getting trained in every angle to build my legs up again . Week 1 parallel box squats 3 sets of 8 I did today with a exercise band circle around the knees to push out for the hips and feel the glutes pushing back . Felt good really breathing in trying to break the belt . 2nd week I've been doing slant board high trap barbell squats controlled on the way down fast on the way up reps 8-6 3sets . Definitely noticed doing this putting on size in legs not going heavy either . The reason Ive been using the box is I feel in the parallel position I'm not straining the hip and can go kinda heavy . The 2nd week slant board high bar barbell squats, controlled on the way down pause then come up . I don't go too heavy with these more for hypertrophy get the atg muscles built up . Is this a good style to put muscle on I feel it's working wonders just would love to get back into heavy lifting I'm 41 with a right hip replacement. Cheers

[@user-zd8pv8bi5j]

PS sorry for the novel 😂

[@greggs3602]

Box squats will train your quads, even if you go widest possible. Just look at Mike Ruggiera, Chuck Vogepohl and others from westside who box squatted for lower days. Louie mentioned they did a university study on box squats and found no change of quad development for close or wide box squatting. The important thing is just to do it correctly. Box squats done correctly will build your posterior chain, your hips will get super strong. Just important to not over box squat wide as the stance takes more toll over time. A wide squat will build a close stance squat and a close grip bench will build a wide grip bench.

[@greggs3602]

different box heights provide different benefits. check westside barbell's blogs on this. All the info is there and on videos.

[@stephenwchang]

Flat shoes? Not heeled ones?

[@jamok3]

I jacked up my back then hurt my knee compensating for my back injury so definitely going to try these.

[@DOKTORPUSZ]

What's the purpose of a box squat vs a pause squat? Surely they're essentially the same, only the box will make the bottom position a bit easier to hold?

[@JD83000]

The real truth of the box squat is its for powerlifters. It allows you to train the squat with vertical shins to keep pressure of knees and reinforces loading your posterior chain and the mechanics required especially for equipped lifting. That's not to say its can't be used by anyone.

[@DOKTORPUSZ]

@@andrewgoss4328 both the box squat and the pause squat do that, hence my question.

[@DrAlexStrahle]

Box squats are also great to new lifters to train the lift and to feel more comfortable in the hole. You can also do a taller box (the equivalent of a bench board press) They are less taxing than a pause squat, so you can increase intensity as well. Nothing wrong with pause squats, they both have excellent uses.

[@StonedRambo01]

Could you please tell me what brand plyo box that is??

[@JoshBerryPL]

It looks like the 18" platform that Titan Fitness makes.

[@StonedRambo01]

@@JoshBerryPL Thanks a lot! You are right it is

[@JoshBerryPL]

@@StonedRambo01 They're actually on sale for $99 right now.

[@StonedRambo01]

@@JoshBerryPL Thanks!

[@rasmus101ful]

Didn't Donnie rock on the box?

[@retepsualk4609]

He says "don't rock"... but when demonstrating I feel like he does? That's fucked up. And his comp squats looked quite different from that form here...

[@danielghesquiere2011]

Hey donnie what's better a 500 or 650lb squat?

[@michaelbelter9661]

Are you still supposed to maintain a straight bar path?

[@SquatUniversity]

Yes

[@jonmolina948]

I thought the title said Donnie Shankle.

[@jenniferogden5167]

Can I do heavier weight on a box squat than I could do with a normal squat?

[@krb0123]

If done properly, box squats are more difficult than traditional squats. Not by a huge margin, but you won’t have that extra “spring” out of the hole, which is what makes box squatting so effective IMO. I’ve found that when I focus on box squatting for a bit my traditional squat feels MUCH more explosive when I switch back to it

[@TheFlipsta97]

If you do it right, you're effectively "unloading" the weight, by transfering it from your feet, to the box (that's why he mentioned feet lifting up). It's analogous to a dead press, where you let a barbel rest on the safeties during a bench. You lose the stretch reflex in the quads, glutes and hamstrings, so you will squat less to a box. Personally, I notice about a 10% differential between box squats and free squats, but everyone is build differently. Hope this helped :D

[@zakichishti5805]

Doctor do you think this box squat is suitable for those dealing with disc bulge recently? please reply

[@JD83000]

Start will Dr Stuart McGills big 3, get yourself pain free. Then worry about getting a bar on your bar.

[@DrAlexStrahle]

Disc injuries are very common! Find movements and exercises that do not cause pain. Typically, herniated and bulges get pain relief from extension exercises as well, so that is something to try if it is feeling uncomfortable.

[@valdimarerlendsson6910]

He says dont rock back when he actually does rock back.

[@jmac6973]

Ok, but WHY choose the box squat? I must have missed it.

[@olegaarden2294]

Highhest rate of force production of any squat variation

[@MrNanomonkey]

How do you fail a box squat safely? I'm concerned about lifting by myself and re-racking or not being able to get back up and having to abandon the lift. Can you put a bench in a squat cage?

[@rithondhar8171]

Yes

[@MrNanomonkey]

@@rithondhar8171 Thanks! :)

[@billybenoit647]

Not one time did he shoot his head up or even look up coming off the box... thats just day 1 box squat 101 class

[@patrikbjorling4391]

I dont get it..why sit in a relaxed position and then initiate the movement from relaxed tonus? Are you not supposed to just touch the box and maintain the rigid core from start to finish?. If sitting alone (without weights) makes your lumbar discs under 150% of compression compared to standing upright...this seems dangerous to your lower back in the long run.

[@JD83000]

But your not supposed to relax at the bottom, your supposed to keep tight.

[@patrikbjorling4391]

@@JD83000 Of course but as soon as you sit that tension disappears and when he says that he moves like the box isnt there...well look for yourself.

[@mattc4266]

@@patrikbjorling4391 you can still keep your core tight while touching box .

[@patrikbjorling4391]

@@mattc4266 While touching YES...not while sitting.

[@mattc4266]

@@patrikbjorling4391 I get what you mean one should t sit on the box like they would sit usually since they would get posterior pelvic tilt and lumbar flexion .

[@Anykine50]

But u did rock back wym

[@richardlewis1243]

Donnie is one of the only reasons I miss instagram

[@sureshsportsperformancecon2362]

Squatting pvc

[@sureshsportsperformancecon2362]

The load is 2% of his max

[@brianfitzmartin5082]

GO BIRDS !!

[@B----------------------------D]

Next do "how to not box squat onto your balls".