Post by Greg Crook on Aug 31, 2006 15:39:49 GMT -5
I have a bad habit of over explaining things, so I will try to keep this as simple as I can. Basically, the proper way to squat is no different than sitting down in a chair, on the toilet etc...you get the drift. Notice that when you sit down in a chair you actually sit back and not down. If you squatted straight down to sit in a chair you would either miss or catch the edge of your ass on it. Box squatting should be the same movement--back, not down.
Start with a box that is parallel or a little higher, stand w/ your feet shoulder width apart and sit down/back. Notice that your shins are at a 90 degree angle to the floor. This is the position that you want in the end. Practice this every time you sit down anywhere (chair, toilet, etc). Sit back and down, that's the motion you want. Then move on to putting a bar on your back and do the same thing. Your body will keep the weight over your heels by its self. You just concentrate on sitting back/down.
Once you've got this down, start getting your feet out wider. Go 1 foot width at a time. Start with your feet slightly wider than shoulder width apart, then move them out another four to five inches. This also depends on height, etc. I am 5'7'' and I've got 33'' from inside of one foot to the inside of the other. The wider you get the more you will have to push out on your knees. As you squat down this will give you a feeling of "spreading the floor."
Before you start to descend down to the box you need to have your top half set correctly as well. You want to create a good shelf with your upper back for the bar to sit on. If you don't have traps yet you can make some by gripping the bar with a closer grip. I started by using my pinky finger on the rings, and as I got thicker, I moved on out. Once you do this squeeze the bar tight w/ your hands. This will also make the rest of your body tight. Create a tight arch in your upper back this will make it easier to sit back instead of down.
Once you're down on the box, you want lead with your head on the way back up. This is done by driving your traps into the bar. As you're coming up, don't think about standing up, but concentrate on driving your hips through to the front.
At this point, I usually start confusing everyone. This is the first time that I've ever written an article, so I'll stop here for now. The good thing is that since this is a forum, you can ask questions that I can answer individually. I hope this is helpful and I look forward to your questions/comments.
Start with a box that is parallel or a little higher, stand w/ your feet shoulder width apart and sit down/back. Notice that your shins are at a 90 degree angle to the floor. This is the position that you want in the end. Practice this every time you sit down anywhere (chair, toilet, etc). Sit back and down, that's the motion you want. Then move on to putting a bar on your back and do the same thing. Your body will keep the weight over your heels by its self. You just concentrate on sitting back/down.
Once you've got this down, start getting your feet out wider. Go 1 foot width at a time. Start with your feet slightly wider than shoulder width apart, then move them out another four to five inches. This also depends on height, etc. I am 5'7'' and I've got 33'' from inside of one foot to the inside of the other. The wider you get the more you will have to push out on your knees. As you squat down this will give you a feeling of "spreading the floor."
Before you start to descend down to the box you need to have your top half set correctly as well. You want to create a good shelf with your upper back for the bar to sit on. If you don't have traps yet you can make some by gripping the bar with a closer grip. I started by using my pinky finger on the rings, and as I got thicker, I moved on out. Once you do this squeeze the bar tight w/ your hands. This will also make the rest of your body tight. Create a tight arch in your upper back this will make it easier to sit back instead of down.
Once you're down on the box, you want lead with your head on the way back up. This is done by driving your traps into the bar. As you're coming up, don't think about standing up, but concentrate on driving your hips through to the front.
At this point, I usually start confusing everyone. This is the first time that I've ever written an article, so I'll stop here for now. The good thing is that since this is a forum, you can ask questions that I can answer individually. I hope this is helpful and I look forward to your questions/comments.