Dangerous technique

[Homer]

There is an abudance of poor form and dangerous technique that we all see in the gym weekly but there is one that stands out and bothers me the most. At leat once a week I will see a lifter, usually a man instructing his wife or girlfriend to squat with her ass touching a flat bench at the bottom.
ie, At the 24HR the other day a guy had his GF using the Smith and telling her to stop a the bottom and rest her butt on the bench before rising back up. This has got to take the award for the most stupid squat technique ever in my opinion.
There is absolutely no reason you should need to do something so dangerous just to determine how low to go in a squat. One slip and this person could be seriously screwed for life with disc damage. Every time you stop on the bench, bounce on the bench or whatever the spinal discs are compressed risking damage in the long run.
If anyone reading this uses this technique, please! Stop!

 

[knucklehed]

ok

performed correctly, bench squats are a great technique for improving max squat and power out of the hole. However I agree this is not a techinque for beginers and your typical gym jack-ass. touch down gently and let your spinanls take the load and the blow out of the hole. Typically not a choice exercise for the ladies...
KH

 

[big_byrd52]

Powerlifters have been doing it that way for years. Done correctly it is the safest way to squat and protect the knees. if the husband was a fat big fat bald guy with a goatee, chances are he knows what he is doing.

 

[Homer]

I must disagree. Anyone with experience should be able to "feel" when the appropriate depth is achieved during a squat without having to touch their butt to a bench.

 

[JAG]

I think your way off on this one. Box squats/bench squats are not just to make sure you are down you are going. It builds explosiveness. Being used for years by powerlifters as stated above.

Advantages of Box Squatting (by Dave Tate)



There are many advantages to box squatting:

1) Training on a box will allow you to sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.) When you can increase the stress on these muscles and lower the stress on the quads, then you'll be ready to see your squat poundages start moving.

2) Restoration is another major advantage of box squatting. You can train more often on a box when compared to free squatting. According to Louie Simmons, the original members of Westside Barbell in Culver City, California, used to perform box squats three times a week. Currently at Westside we train the box squat every Friday for our dynamic workout and occasionally on Monday's maximal effort workouts. If you're new to box squats, I suggest you do them once per week.

3) When performing box squats you never have to guess how low you're squatting. It'll always be the same. Think about it: when most people start adding weight to the bar, their squats get higher and higher. You see this all the time in any gym you go to. They look good with the light weights, then begin doing quarter squats when the weight gets heavy. With box squats, you'll always go low enough.

4) The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren't yet developed and "sitting back" into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn't look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you'll have them squatting properly within five minutes. Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.

The full article
**broken link removed**

 

[monsoon]

I box squat every Monday. Most flat benches are too high and or awkward for a proper squat. If she is actually sitting down on the bench at the bottom and relaxing, it is dangerous and stupid. the key is to remain tight and explode as soon as your ass touches. I set my box at 13 inches which is below parallel for me, anything above the knee would be worthless.

 

[Homer]

^^ Yes, this is what I am talking about and I see this in the gym often. Someone comes all the way down and actually sits on the bench before pushing up. This is not a correct way to squat safely. I realize there are alot of you guys that find using the bench/ box squat useful but this technique is something that is not for a beginner and could result in serious injury.

 

[Ironhorse]

We did them for football back in the day and I still do them. Several big football programs still use this method!!!

 

[bigdan]

best thing i seen as depth indicater was to stretch a band across the rack and go down and touch it just the tension of the band not the whole load on your spine used for depth completly different than a box squat

 

[DOGMA]

You have never heard of the BOX SQUAT?

 

[Homer]

^^

If the question was directed at me I must confess: No, I have not. Some posters have stated that it is an effective technique or movement to increase explosiveness out of the bottom position of the squat. As a bodybuilder I, personally, have no need for this.
As to the issue of using the box or bench as a guide for how low to go at the bottom: I find after many years practice I have no need for a guide and can adequately "feel' when I am in the correct position or not while squatting. once again this is ME... YMMV.

 

[DOGMA]

I was not trying to be a smart ass... The box squat is a very effective tool in squatting for strength or size I think you should try it sometime.

 

[xcelbeyond]

I guess I'm just old school too

Back in the 80's (I'm sure prior to when this Westside technique was solidified) I was warned about the hazards of squatting onto a bench. Doing this take pressure "off" the back at a disadvataged position, then puts the load back onto it. I guess if you're not using a "working" weight it would be OK. I just can't see taking the risk as outweighing any benefits.

 

[monsoon]

If done correctly, there is no risk at all. The load is never off. In some cases, it may even be safer than a traditional squat because there is no chance of relaxing in the bottom.

 

[The Myth]

Some posters have stated that it is an effective technique or movement to increase explosiveness out of the bottom position of the squat. As a bodybuilder I, personally, have no need for this.


Hey Homer, explosiveness is great for bodybuilders. If you take a look at the quads of world class sprinters, you will see the benefit of the explosive movements. The rest/pause is what doesn't work for me. I think you will probably create more stress on the spine by not coming out the bucket with an explosive movement. Peace.

 

[MikeS]

To each his own. To ask everyone who does them to 'please stop' is utter nonsense. I do them and it has helped my squat tremendously. I never have to worry whether I went far enough, or will go too far down. Works great for me! If someone else doesnt like them-dont use them.

 

[Homer]

I was not trying to be a smart ass... The box squat is a very effective tool in squatting for strength or size I think you should try it sometime.

nah, I didn't think you were being a smart ass. Some times its hard for me to come across the right way when typing.

 

[gravityfighter]

Can someone explain to me what "too far down"on the squat is?
GF

 

[xcelbeyond]

Can someone explain to me what "too far down" on the squat is?

When you can't get up

I believe that going much below parallel just puts too much strain on your knees.

 

[knucklehed]

been there

When you can't get up

I believe that going much below parallel just puts too much strain on your knees.