Box Squat Remedy

We squat in our gym… A LOT, at least a few times a week.  We back squat, front squat, overhead squat, and do lots of body weight squats. We squat heavy, with barbells, steel and rubber…  We TEACH and coach all kinds of folks how to squat properly every day… We find it very necessary to TEACH, because most new folks can’t, don’t or won’t squat correctly out of the gate. If you can’t squat, you can’t train… really, you can’t. Ordinarily, this isn’t a problem. We have a great track record of turning casual exercisers, cardio queens, ab-ercizers and long time body builders into proficient squatters. 

 

Mark Rippetoe at startingstrength.com has a damn near foolproof method of teaching newbie’s the barbell back squat. We have taken full advantage of Rips 30 plus years of experience and methods, and thanks to him, have successfully incorporated these into our programs. Rip’s methods work for 99% of our gym population…

 

Many conversations with Rip, most sober, some not… and not once did we ever mention the “Box Squat”, maybe ‘cuz most folks should NEVER be box squatting… true, do the research and see why… But, our dirty little secret is… We’ve been using the box squat to fix “problem squatters” for several years, mostly on a case-by-case basis, never as a rule, BUT that may soon change. Almost intuitively, we revert to a modified box squat when faced with  “knee-toe” squatters. It works EVERY TIME.

 

The squat is the primary movement, necessary for any one looking to gain strength and mobility, to master… “If you can’t squat, you’re broke” This is true, and sometimes requires a different approach. Louie Simmons of Westside Barbell fame, has written extensively on the box squat.  Most literature on the box squat focuses on performance gains as they relate to competitive power lifters, not your average client who simply needs to learn HOW to squat.

 

Our goal is simply to teach a Knee-Toe squatter the proper movement pattern, and build the requisite strength and coordination necessary to start squatting heavier, safely. The “Box Squat” is the easiest method to learn for a problem squatter. Here is how we do it…

 

After identifying a client who fails to perform a suitable squat following sufficient instruction and practice, usually due to a knees forward, weight on toes, feet rolling in pattern, we move to the box.  A 20” box is average height for most to start, they will be above parallel when sitting.

 

We instruct the client to stand, unweighted, directly in front of the box, feet shoulder width, toes out.  Descend by “sitting back” not down, keeping knees back and out.  Control descent so as to not “crash” into the box.  Once sitting, relax for an instant, then ascend by pushing feet into the floor, shoving the knees out and using as little momentum or forward lean as capable. Rinse, lather, repeat… maybe we assign several sets of ten as homework…

 

Once the client demonstrates the correct movement and control, we simply and gradually reduce the height of the box until they are squatting below parallel correctly. Later, we add the barbell, incrementally loading it, but never near max loads. This works fast and forever. The have gone from a “knee-toe” squatter to a hip squatter, and can now be taught the various nuances of the barbell back squat without frustration. There are numerous videos and articles that fully explain and demonstrate several methods of box squatting, read and watch some… It’s not rocket surgery… But just maybe, by starting new folks out with box squats, it may lead to faster, less painful progress and greater success.

 

Comments

[Squats with weight]

How do you deal with knee pain? Frequent squats especially those with weight put the excessive pressure on knees and they start clicking or hurting very fast.

[Mike]

Knee pain... Have to evaluate your movement pattern. Correcting bad movement is first step!