Dave Tate imparts a wealth of knowledge in the final four episodes of our series on the box squat. His coaching is as explicit as his language.
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.
In part 1, Dave begins by loudly repeating his favorite cue: “back, back, back, back!” He says of Rachel Medina using a PVC pipe: “See how far she is forward? This is the benefit of the box squat. You can say I need you to be here, and then point to a specific position just over the box.”
In part 2, the weight is increased to 95 pounds. Dave says that on the way down you will see a bar path that will “kind of fall back a bit.” But “the most important thing to watch is on the way up, you want a straight bar path.” He tells Rachel that she should be able to move up to 315 lb. from 220 lb. within 6-8 weeks, provided she masters some technique points, activates her hamstrings and gets her torso strong.
In part 3, Dave explains his overall approach. He takes a bottom to top approach. He first works on the lower body and gets it working right. He then moves on to the upper body, and gets it working right, too. Dave surprises the seminar participants by demonstrating a strengthening exercise that uses a rubber band for leg curls. He suggests some CrossFitters might want to try this after their workouts.
In part 4, Dave shows how to determine the correct height of the box and adjust it over time.
Technically, these are parts 3 - 6. Parts 1 and 2 are here.