Box Squat Form Question

[Hard2Fit]

So I just started doing box squats again and have some concerns about my form.
(Fwiw, I may never have been doing them correctly.)
I've searched online and come across a couple different variations on how high the 'box' should be set and what one should do once your rear touches the box (touch and go, relax hips for a moment, or even relax hips and lean back so your back is almost perpendicular before rising up again).
Suggestions? Does anyone here do them?
If anyone has come across a good online video demonstrating correct form I'd appreciate that as well. . .

 

[Hard2Fit]

Here's an example I remember from an earlier thread. This is not the way I've been doing them.
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[Jumbie]

IMO, not a great exercise.

I'm sure someone will come along and say that they are awesome but what exactly is the point and benefit that you can get over just doing a regular squat? The risk of getting a vertebral compression injury is much increased if you make a mistake and simply putting that compression on your disks/vertebrae is not a good thing IMO.

 

[MetroStyles]

I used to do them. Don't have much time to post now - but do not relax when you sit - keep everything tight and flexed - otherwise you risk injury. Do not really "sit" per se, rather touch your ass to the box and pause. You shouldn't be transferring the muscles used when you sit, you know what I mean?

Pause for a moment, then go up. The only point is to develop the explosive energy from the bottom up (no momentum shift at the bottom), which helps you on your real squats at the bottom. They are a cool exercise - but I prefer ass-to-grass squatting as a main exercise than box squats.

I don't see a particular reason to avoid them though. I know the football team did them all the time in college.

 

[MetroStyles]

I think the chick in the video is changing her back angle too much when she sits - but I'm not a personal trainer. Also go at least parallel or a bit lower or you are pretty much wasting your time with the box.

 

[Berticus]

Originally Posted by MetroStyles

I think the chick in the video is changing her back angle too much when she sits
I thought the same thing too.

 

[why]

That video shows the 'proper' way to do them.

'Proper' meaning how most people do them. The box is to be used as a seat of sorts. The forward lean places more emphasis on the hips.

Normal Olympic squatting doesn't hit the core as hard as box squatting will and doesn't stress the hip extensors as much.

I prefer Olympic squatting for functionality purposes (sprinting, other weightlifting, etc.) due to the quad/hamstring ratio being pretty even. Powerlifters use their core and hip extensors much more and box squatting is prferential for them due to the biggest lifts using the muscles in a similar way (powerlifting-style squat and deadlift).

 

[Hard2Fit]

Another vid I recently found (first 4 mins are box squats). I'd say my current form is closer to this guys.
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[thekunk07]

not a great exercise, but a ********* on the bird in the first video.

 

[kwilkinson]

Originally Posted by thekunk07

not a great exercise, but a ********* on the bird in the first video.

+1. Imagine yourself laying down on that bench...