Increase Your Raw Squat With Box Squats ft. Matt Wenning

Matt Wenning goes over the specifics and mechanics to achieve a box squat that will laterally improve your full squat.
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[@efitwithnick]

“Variety is the spice of also making sure your joints are healthy.”

[@TheStrengthClassroom]

I don't know why but this made me laugh really hard

[@zinskeep]

I hope you guys have more material with matt. Cool dude and lots of valuable knowledge.

[@3kingspowerlifting119]

Just in time for me to go into a box squat cycle. Thank you always for the free information from yourself and these athletes Mark

[@dawnbailey3887]

Turning 40 this fall and just did my first powerlifting meet...I'm hooked! I love your channel and the advice you give :)

[@gsmith8820]

Dawn Bailey you natty baby

[@sayitoutloudchp]

U still compete?

[@filosofodemierda]

Best explanation of a Box Squat I have seen. Thanks for the video. I'm starting today doing them.

[@MrTehz]

"most people are gonna sit down and then rock back" 10 seconds later a clip shows him doing the exact thing :D

[@Pibodabo]

He probably meant "you should not rock back too much" since he also rocks back a little in his training videos but his form is always impressive

[@supertraining06]

Correct you don't rock your upper body back to where your hips are. But when the weight is challenging there will be a little rock. My opinion is a little different then Matt's as well. I feel box squats are a different movement then a regular squat. However, I feel Matt understands that due to the fact that he hits a Raw Squat every 2-3 weeks.

[@Pibodabo]

When Mark Bell says "you are correct" you know you have learned some shit lol

[@WesternRenaissance1]

I believe what he means is that you don't want to rock back to the point that you lose pressure in the hips and legs. He has talked about this before and you see a lot of guys sit on the box and totally relax then try to catapult themselves forward and up. Good observation though :)

[@bradr539]

3:00 dead nuts how he said to do it..

[@KeysiNinja]

Thanks for the free advise!! Always appreciate it.

[@robertkershner9758]

Love this guys form and knowledge, awesome content!!

[@mikeschmidt4800]

Thanks Mark. Love your stuff.

[@MrGusOrlando]

Great Video! Preaching the box squat!!

[@TheEmperiorD]

Great video, i agree with Matt as a recreational lifter i rather box squat for health and longevity reasons and in my opinion it does carry over, also i find them harder than free squats.

[@themantaz1]

Great video and great info. Thanks.

[@douglasmarkwith]

Anyone who doesn't do box squats is missing out. They're incredible.

[@godizself1]

I squat three times a week # 190 lb and when I'm in those phases where I feel like the squat is trying to beat me I will do box squats on one of those three day workouts and it is a game changer even with increasing weight increments

[@uk2215]

@@godizself1 I do box squats 3 times a week so I can do Romanian DLs in the same session

[@mikealessi7006]

I just started at57 pray for me 😮

[@ljruss42]

@@mikealessi7006 🙏

[@D.3100]

More out of less weight too if you can box more than free squat your doing it wrong

[@RealnameKevin]

box squatting today definitely wasn't doing it right thanks for the content

[@david894]

Mr. Wenning, thank you for this explanation. It makes so much sense.

[@weighttrainingguide]

Brilliant advice! And great form. Most people who do box squats don't know what they're doing.

[@nibblingzombie9453]

This was very helpful. thanks

[@chasetaylor777]

Deff learned how to do this correctly. Also a tip that worked for me is when you go down to box squat count the seconds that it takes to get your ass on the box. Then take the box away count again. You can almost feel a imaginary box

[@Bud-xy5ee]

Bro really good explanation of your perspective. Thanks for the video

[@LJLeeTV]

Amazing dude. Love his advice

[@dessertstorm7476]

I changed from very low bar with a lot of forward lean and close stance to squatting more like this guy Matt Wenning. Wide stance, feet/knees pointing out, fairly upright. Took 30kg off my max, but it feels better.

[@austinadkins9113]

I feel like that's what I need to do and I'm still a beginner (255 lb squat)

[@hughjanuss5963]

Phlegm Atic I used to do a super high bar, super close stance, and mega forward lean because my lower back was stronger than my legs. Now I low bar with a wide stance. My back is taxed much less and my legs are getting visibly larger as well as stronger.

[@dessertstorm7476]

Which way could you lift more weight? One thing I notice about wider stance with toes out is balance is that it's way easier to balance, and I go straight up and down. it's not an ugly 2 part lift and I don't get out of my groove. So far still early days though, nowhere near my max

[@hughjanuss5963]

Phlegm Atic I can lift WAY more weight in the low bar. Like you said, no more two-part lift. I put on 50lbs to my max squat and still progressing after switching to low-bar.

[@erikbentley9005]

hugh i squat a lot like you too.

[@felixlb4762]

Thanks for this content. I’ve looking for a Box Squat Tutorial in German but there is only Bullshit then I see this dude‘s an there is all I need to know. Thanks.

[@matheusfrota95]

awesomw video ! thanks !

[@johnpymn9869]

Great stuff Matt

[@ConnClic52]

Hey Mark and gang, great video! I was wondering if you or Matt Wenning had a position on using the SSB or a straight bar for box squats. I don't have access to a SSB unless I buy one, which they seem a little pricey lol. Thanks for all the great training tips!

[@charliem123321]

Good vibes. Nice vid :)

[@janfischer861]

great vid, tried them for the first time today cause of hip impingement and I fell in love

[@wheatthins1295]

These work to strengthen your posterior chain for the squat, develop explosive power from your glutes

[@1bigimpact]

thank you will use

[@BrotherhoodExperience]

Thanks for sharing.

[@therealnattyking]

Matt is an absolute mastermind.

[@keelanenns4548]

I've been trying and trying to figure out how to increase my explosively on the squat since I'm very hip dominant with weaker quads. less than 2minutes into this video I already have a game plane to fix this imbalance. There's a reason Matt's last name starts with a W

[@Blookus]

Thoose Knee- and Elbowsleeves look awsome!

[@KJ-iq7fm]

Hey, are those *new* STrong knee & elbow sleeves? 👀 How do they differ from the classic colorways & when available? I didn't see them on your website, thanks! 🙏

[@thatslutgirl8848]

Does this form apply to competitive body building box squats as well? Low box squats? Specifically with the knees sort of going out.

[@jakaisherriff8060]

Do more videos with Matt , excellent content here

[@meaganhiller3029]

I’m new to squatting and working on form, and man....trying to keep my shins straight was harder than I thought!

[@olimercer835]

How have you been progressing?

[@TimeFlyingBy1884]

Mark, do you lock your knees out after you stand up on the box squat and the regular squat?

[@TheYondaime008]

Not the first time I come early

[@motleyb11]

EliteFTS or Rogue box which do you recommend and where did you get your pad for the rogue box featured in this video?

[@mufafaa9254]

Box squatting helps a ton with getting your form better on maxing weight regular squatting

[@vytenis4690]

Can I do those still properly and be able to get the form right with not safety bar because I don't have in my gym? Thanks that's really informative. Appreciate 🙏

[@ddougherty28]

I need those knee sleeves!! 👀👀👀

[@AntiGravityResearch2022]

Personally I only do box squats, I use the ssb, camber, front squat/zercher harness, bands, straight bar… but always box squats. Every other time I have tried to use free squats I have troubles with my back… but the box squats keep everything consistent for me so that I can finally push for a 405 squat. Just hit 355 on the camber for an all time PR very easily so this is “the way” for my build

[@mrsteeze3116]

I wonder if this would apply to full depth squats. Being a competitive olympic lifter over the past year, I am always looking for ways to improve my squat. I don't think I have heard many coaches talk about a box squat as part of my training. I am trying to improve my squat from 375lbs to 485lbs and beyond@80kg over 6months or so. Would a box squat be effective? Maybe improve sticking point? Interesting.

[@littlemoo52]

todays lifters are full of technical pointers and advice. would be awesome if you had some old school powerlifters on to see what their thoughts are on box squats, chains, and all the other "modern" training styles. when i say old school i am thinking the raw classic guys from the 60's-80's. i dont think they were programming the same way back then but still put up some huge numbers. guys like Kaz, Reinhoudt and the like. that would be awesome to hear their thoughts.

[@numberonenole4590]

When will the camo knee and elbow sleeves be available?

[@wilsonc.6234]

What is that sponge thing he’s sitting on? How did he get it? I really love box squats and I really need that thing

[@leatherface9377]

Should you use these at a heavier weight to increase regular squat? Or did I miss something?

[@CentreMass]

Just like how I squat on the toilet

[@patman4917]

hell ya bro! and its speed work mixed in with a drop set after that monster of a turd leaves the body and blast off the seat setting PR's bby!

[@angelgfromcorkerii8797]

@@patman4917 WOW

[@coIey]

am I the only one that noticed the new line of sleeves? are they coming out or are those custom made for you gys>

[@rb25detMitch07]

When are the new reebok training shoes coming out?

[@mikeschmidt4800]

These are great for the multiple knee surgery guys like me who just don't want weak legs as they age.

[@marcelo1810]

Mark Rippetoe enters Convo... To be honest this looks like an amazing form. But I have a question, what is really a proper form? Mark Rippetoe in his book Starting Strength says you need to first position heels shoulder width, with the toes flaring out 30 degrees. In this video I see a very wide stance about 1.5 shoulder width. Also in Rippetoe s book, he mentions the back should be slightly angled forward on the contrary to what your saying i.e. tall chest straight back. I'm a novice lifter, lifting with oly shoes, not flat. 1RM 225 lbs. Talking about the 10,000 squats, what should I incorporate? What squat style? Please advise. Thanks in advance

[@TheBullshit2011]

I enjoy box squats. Especially when you workout bye yourself

[@mattliftsandjumps]

If you squat in lifting shoes for a free squat, should you wear lifting shoes while doing these? Or squat in a flat shoe when doing these?

[@SvupperZ]

Personally, I prefer to do a box squat (if I'd have to include them) exactly like a regular squat, not sitting back on to it into a position that would be impossible to maintain without the box. Rather, I do them almost exactly like a pause squat/pin squat - with the same movement pattern as a regular squat, just stopping on a box at full depth. Same stance as well.

[@matcoddy6097]

depends What I'm doing them for, If I'm doing them for raw squat carryover, I do them the same way, and to the same depth, If I'm doing them for Deadlift carryover, I use my deadlift stance, with the amount of lean and sit back I would have at the beginning of deadlift, with a small pause, if I'm doing them for geared squat carryover, I sit back like I would in gear. I never do the catapult way the westside guys do , Just because I've never been good at doing them that way lol

[@MyTopFan]

I skip legs

[@ericg3354]

J Morgan yeah i usally do chest instead 😂😂

[@mastikipathsalamasti2494]

dont skeep legs

[@ThreadGang]

J Morgan l spaghetti legs ass

[@cocolukia21]

I only train calves

[@4olufade]

LOL !!! I'm crying. Too funny

[@RomanJiuJitsu]

lit

[@PassportG]

" I tend to listen to ppl that's been in the game for 20 years or more" hooorah 🤣🤣🤣🤣

[@firstname565]

Came here for the comments... and they did not disappoint lol

[@llGouKiNll]

What is the benefits for the box squat vs the pin squat for raw lifters??

[@tenmanotora]

I feel this SQ very comfortable for me, my backache decreased and my ATG SQ recs are increasing very nicely now! Thank you for this video. And I'm using Slingshot No.2, it works very well too. Thank you 2 ^_^

[@jmac6973]

idk guys. i squat with a shoulder width stance. my hip sockets will not allow me to hit depth any wider. so i squat more knees over toes... so should i try box squats in my normal squat stance and style?

[@pajenn2387]

What's a normal or good box squat as a % of your regular squat? I've recently started doing them, and for me they are a lot harder since I don't get that bottom-of-the-hole stretch reflex on the box.

[@silatguy]

Pa Jenn just start with a weight yuu can get some clean reps with

[@pajenn2387]

Sure, I've been doing them for a few weeks now. It's just that I have to use 20-30% less weight on the box squats than my regular squats, and they still feel harder. I'm just wondering what the normal box squat to regular squat ratio should be? I've also heard some people say that they have a stronger box squat than regular squat and I don't understand how that can be since the box squat is more like a paused squat at best and for me at least removes the stretch reflex I get at the bottom of hole in regular squats.

[@matcoddy6097]

PA JENN , the percentage's your using are correct

[@occupiedaustralia9952]

I hate doing squat days because of the pain I get in my knees for days afterwards something has to change real soon.

[@nazahmed8164]

question - what is the benefit of box squats? the main thing I heard from this video is that it separates the concencentric from the eccentric portion of the squats. so couldn't a pause squat acheive the same benefit?

[@matcoddy6097]

It takes off the load in a different manner.

[@benwilms3942]

how does trying to keep your knees apart prevent a back forward movement?

[@wyattyake2355]

When can I get the camo sleeves????

[@papaknuthson]

you should bring the lilliebridges back!

[@osiandavies833]

The name Vogelpohl induces fear

[@heinodersanger9809]

Does anyone know where to buy these straps on which they attached the chains?

[@swampfox8787]

Has someone identified the footwear that Matt Wenning is sporting? Thank you.

[@tornquad5024]

Doesn’t west side teach to sit back and rock Into it and up . Just curious

[@Iconalize]

What about bar position in the box squat? Comp. low or use high bar?

[@GSteinbrink]

Iconalize I believe High Bar

[@Anabolicnerd]

Matt doing wr squats and not getting beat up says a lot about his technique

[@coIey]

New line of sleeves ?

[@off8061]

Okay, help me out. I had a lower back injury squatting 16 years ago, and now every so often I will tweak it squatting or deadlifting. I am fairly careful but it happens. Any assistance work for lower back strengthening and rehab?

[@MrFak9r]

Get a weightlifting belt to support your lower back. Stay away from crossshit.

[@mexicanbatman158]

off8061 Hyperextensions, reverse hyperextensions (only if your gym has the reverse hyper machine) hang from a pull up bar, and direct core workout (don't neglect the obliques)

[@off8061]

Mexican Batman Yeah I try to incorporate hypers, but the re else would be better if I had access. Thanks

[@tgatt5759]

this seems like it would cross over into sumos also.

[@glen432003]

Ain’t got a box , would a small flat bench work ?

[@izzylove455]

Wait does that mean the box squat can add to your sumo-deadlift ?

[@loristrachan8633]

Dude .. are they floss bands on your knees?

[@jamiebones3419]

I thought the bar should be kept over midfoot for most efficiency? I take it its different for box squats?

[@mountdoomee]

JamieBones it is the weight that goes over mid-foot , anywhere else and he would fall over. since he is using the safety squat bar the weight is more forward from the bar and that is the part that will likely be over mid-foot

[@jamiebones3419]

Ah... never noticed that about the SSB. Never used one. Cheers.

[@genesis3790]

So where do I place my feet

[@DKriticos]

What's the difference between box squats and pause squats? Which is better?

[@HDHITman]

DKriticos From what I have read box squats are better because it breaks up the eccentric and the concentric which negates the stretch reflex. Whereas in a pause squat unless you are doing at least a 5s pause you still have some stored potential energy in the stretch reflex.

[@DKriticos]

Oh ok. I've only seen pause squats recently done by some lifters and wondered if it does anything. I know box squats gives you a lot of power from the bottom to drive up and has helped my deadlift heaps

[@bufftilldawg]

Those elbow sleeves are 🔥

[@Gasolineh]

I don't even have access to anything like this.

[@bob-kq6xl]

hey so my normal squat is 230 but my box squat it 500 and I dont know how to get my normal squat up, any tips?

[@deadcakesandpanlifts2019]

bob lol wtf

[@matcoddy6097]

extremely common problem lolololol

[@reddog418]

You know what you can't find on the internet? How tall Matt Wenning is. Knees more forward if you're a tall fuck. That's why I like Mark Bell. Your anatomy determines your squat form.

[@HDHITman]

I believe he is 6'2" and regardless you can be taught and learn to squat in this fashion.

[@reddog418]

I dunno dude. Every other fitness guru out there says the exact opposite, including Rippetoe. Your anatomy changes the angles, every time.

[@HDHITman]

reddog418 Of course they would because one way is easier to teach while what Matt is trying to show in this video is difficult to teach and learn to do correctly. As I said in other replies the squat is not a quad exercise it's a quad, glutes, hamstring, low back exercise and depending on which muscles are the weakest dictates how that squat fails.

[@reddog418]

A front squat is a quad exercise. A high back squat is mostly quads, some posterior. A low back squat is a blend of all. It's wherever your center of gravity is for the weight. Arbitrarily saying "this is the right way to squat" is both ridiculous and ignorant of the purpose of each squat. I feel like you're the kind of guy that would tell a tall person to put his hips down for the deadlift, regardless of where his shoulderblades are over the bar, only because you have in your head what a "correct" deadlift looks like, despite anatomical differences.

[@HDHITman]

reddog418 The fact remains that they are compound movements and are performed over several joints so first off a leg extension is a quad exercise and squat is a lower body exercise that effects several muscles. Also for a taller person you can have them use a wider stance like Brain Shaw does but still uses the same lift mechanics or as I sometimes recommend is they pull sumo if they compete or trap Bar deadlifts if they are a recreational lifter but either way you can find what works for you and still use the right mechanics as Wenning is demonstrating.

[@jonathanluis4966]

Depth, should you break 90 doing box squats?

[@mark33030]

parallel or 1-2 inch below I think, above can be used as a variation

[@KAZhasBandaids]

I squat differently cause my right leg is shorter than my left.

[@pilotjones9866]

KAZhasBandaids that’s cute

[@jarenproc6866]

Same my left leg is shorter than my right

[@patrickvanmeter2922]

Should the box be at parallel or just under?

[@TurnTheStoveOnBlaze]

Patrick van meter Both. Variation is key 🔑

[@patrickvanmeter2922]

@@TurnTheStoveOnBlaze Thank you.

[@coIey]

Ray Williams doesn't squat like you, you squat like ray Williams

[@danlightowler7207]

frostedy0 Only in Soviet Russia!

[@davidmb3376]

Wenning was one of the best powerlifters alive well before anyone heard of Ray Williams

[@kieranaustin4004]

Not doubting Matt's experience in any way, he's achieved a lot in his powerlifting career and life overall. However, he does seem to be very closed off to other styles - as if 'my way is the only way'. At least, that's what he comes across as on video

[@HDHITman]

Kieran Austin I think if you took the time you would realize that this is how he makes a living so he trains others so to me if you are to open minded to others training methods/philosophies and put to much of ideas into yours can you truly say it's yours?

[@NeonBornSpartan]

HDHITman what

[@frankhitomitu4577]

I train at Matt’s gym 2-3 times weekly for almost 3 years now. Went in there having had ACL reconstruction in the past and a retear even more recently, both rugby injuries. Long story short, I have never had a sore knee from lifting with Matt, and my back and glutes and hamstrings have only gotten stronger from squatting in his way, the correct way. This “different styles of squats” thing...I just cannot agree with. The knees and the ligaments in them are some of the weakest points on the body. I will stay loading my hips and targeting glutes and hams on squat per the method of Matt, and I am sure I will be happy and injury free for years to come.

[@koryggg]

Knees over toes> On the other end of the argument plenty of ppl that squat like this have hip problems (that I’ve met) Pros and cons to both methods

[@R34L157]

Just the bar midfoot thing..

[@giridwiputra2903]

i used to do box squat, but curl in monolift is way more challanging

[@cisrael468]

Unless someone comes out of Westside having already squatted to a box for however many years like Matt and has insanely strong hips relative to their quads, this just isn't the way to squat raw. Look at smelly who squatted 1080 in a suit and probably a lot to a box as well but his raw squat is absolute shit. Look at any world record RAW squat done in the IPF or the USPA (the most strict feds) and there's always forward knee travel.

[@jreel]

David Doyle Exactly what he mentioned in this video too. This is about the average lifter, about 5-10 years from now.

[@jamesbondisamonkey]

Who gives a shit about longevity...it's about records...nobody gives a fuck about the guy who lifts his whole life and hits his own pr at 50 doing it the safe way and never touches any kind of record...what kind of ridiculous backwards thinking is that? You're either going for the top or you're literally going through the motions for no logical reason...the ones who are remembered, the ones who make the history books are the ones like Eddie Hall, or the other powerlifters who set world records

[@ij7364]

John Browning Fucking hell mate, some people are just tryna build muscle and look good not become the worlds strongest man

[@jamesbondisamonkey]

That's fine...but I can't take gym Nazis like this guy Wenning who think their method is the only way...and that lifting till theyre 60 is the only path...this guy is a straight up douchebag and people need to know

[@comozo924]

I believe Matt is demonstrating the box squat incorrectly. Both Louie Simmons and Dave Tate show the foot slightly ahead of the shin. Quoting Louie:"You can isolate all the correct squatting muscles by sitting extremely far back on the box. By sitting back on the box to the extent that your shins are positioned past vertical, the glutes, hips, hamstrings, spinal erectors, and abs are totally pre-stretched and overloaded simultaneously, producing a tremendous stretch reflex."

[@44556613able]

Comozo i agree....I watched how Tate taches it and it is completely different. I guess both ways will train you differently, but they should tell you that

[@comozo924]

AllAluminum George Leeman uses that type of squating in Thompson's vid. It is useful.

[@44556613able]

Comozo i will look it up. Thx

[@44556613able]

J Mathew interesting but good stuff

[@comozo924]

J Mathew Dave Tate's vid doesn't mention raw or geared lifting. It's a vid worth watching if you haven't.

[@firmans12]

Is dat really the fact ?? That people who squat with their knee travel forward aka high bar dont have the longevity as people whos the knee dont go forward ???