Date: Tue, 23 Nov 1999 15:24:20 -0800 From: Charles Staley Subject: Box Squat Alternative? This prompted me to offer a possible alternative to the box squat, which certainly presents more risk of axial compression than does the non-box version. I have done box squats myself, without injury, and of course many WSB devotees have also. Nevertheless, the potential injuries we're speaking of are not acute, but chronic, and may not present themselves until years later. So the fact that one can do heavy box squats for months or even years without noticeable trauma doesn't mean that degenerative changes aren't taking place. So, I do understand the concept of taking educated risks for the sake of sporting excellence, I think we always need to ask "Can we reduce that risk without compromising the results?" The supposed benefit of box squats is that it breaks the eccentric-concentric "chain" of movement, eliminating the usual assistance derived from the stretch-shortening cycle (interestingly, this pattern is rather opposite to the competitive squat in terms of dynamic coorespondance, but that's another post). This is achieved by 'shutting off" the hip extensors by contracting the hip flexors at the bottom of the movement. My proposed alternative: Devise a squatting station where two "tables" (one for each side) receive the barbell plates at the bottom of the squat. To avoid drastic load/unload contrast forces to the spine at the bottom, each "table" would be surfaced with some type of material (medium density rubber?) that would cushion the plates upon contact. In this way, as the lifter squats down, the load is gradually transferred to the tables, rather than suddenly, as would be the case if one used the support pins in a power rack to catch the bar. In my mind, this exercise would provide the same benefits as the "traditional" box squat without the same compressive characteristics which are presented by sitting down on a box with weight on the shoulders. An additional benefit would be the elimination of the possibility of becoming "stuck" at the bottom, and/or falling back down onto the box (as described above). Comments? Charles Staley Myo Dynamics (800) 519-2492 http://www.myodynamics.com Date: Thu, 25 Nov 1999 19:35:04 -0800 From: "Dave Tate" Subject: RE: Box squat alternative? Squatting to pins is not a good alternative to the box squat for several reasons: 1. When you squat down to the pins the weight of the barbell is sitting on the pins so there is a total release of muscle tension; While on the box the weight is still on your shoulders so there is still tension on the body. The only thing you are supposed to relax on the box is your hip flexors. 2. When squatting to pins you will be less likely to sit back far enough. This will cause the squatter to sit down more so taking much of the tension off the hamstrings. A power lifting squat is about having great form, meaning sitting back. 3. It is almost impossible to maintain proper squatting posture when squatting down to pins. Your upper back will lose it tightness, and your lower back will lose its arch. I am assuming you are pausing on the pins. If you are not pausing on the pins, then you are going to just bounce the weight up. Also, if you bounce off the pins you lose the training effect of going from a static to dynamic. 4. Squatting off pins is much like dead lifting off pins. You will never keep the bar in the same grove as you would squatting in a contest. 5. There are some other reasons, but I feel this is enough "food for thought". Another important factor. Most of the people I see box squatting don't really have a good understanding of the movement. You do not bounce of the box or rock back then forward while sitting on the box. We have never had a back injury in our gym from box squatting, or any of the other exercises we do. Any exercise performed with bad form can be a high risk exercise. Date: Sat, 27 Nov 1999 15:06:05 -0800 From: Charles Staley Subject: Strength_List: Relaxing the Hip Extensors >John A. Casler wrote: > >Date: Sat, 27 Nov 1999 12:06:56 -0800 >From: "bioforce" >Subject: Re: Strength_List: Relaxing Hip Flexors? > >From: > > > One of the keys to the box squat is the release of >the hip flexors. This can > > only be done if you sit on a box. > > Chad T > >Hi Chad, > >Excuse me for not keeping up on this, but am I reading >this correctly? When you speak of "hip flexors" are >you talking about releasing the rectus femorus and >psoas? These are usually associated more with >"stabilization". > >It would seem that the reference is really to "hip >extensors" but I am not certain what the goal is. I brought this question up myself in a recent post, but as far as I can tell, no one responded. They are referring to relaxing the extensors, if I'm not mistaken. Charles Staley Myo Dynamics (800) 519-2492 http://www.myodynamics.com