Dave Tate of EliteFTS came to CrossFit San Diego for a private seminar on January 24, 2009. Dave was a successful competitive powerlifter for over two decades. He trained with Louie Simmons at Westside Barbell Club. His best back squat was 930lbs, bench 610lbs, and deadlift 740lbs. Tate is a powerlifting specialist, and he doesn’t claim to be anything else.
This is the second video in a series from that seminar. Topics in the series will range from training philosophies, powerlifting techniques for the squat and deadlift, and Dave’s approach to a successful life.
Part 1 is a thorough introduction to why Dave uses the box squat. It’s a great tool for developing glute and hamstring strength, for teaching proper mechanics all the way through the squat, for developing explosive strength at the bottom of the squat, and for maximizing the load on the bar, which develops substantially greater core strength. 11min 4sec
Part 2 is a practical demonstration of how to actually do the box squat. He “gives away all his secrets” by explaining what he looks for in coaching the movement. He takes Rachel Medina through the movement with just the PVC, and it’s amazing how difficult it is to get the hamstrings to fire properly. 9min 40sec