HQ Trainer Box-Squat Session

Loved the analogy of the wiffle ball, the shot put, and the baseball. Makes perfect sense. Great video.

This stuff is great! More Louie in the future please.

That was interesting.
I was much too strict on myself on the box squats, I didn't allow myself to sit back at all, just stayed in exactly (as much as possible) position as I was in when I arrived on the box. That slight rock, which I see in the videos of Louie's lifters now, would make the world of difference.

Now how can I rig up some attachments for bands when I'm ready for them.

Please help....How do you determine what type of band...I have the again faster bands (all 3 sizes)....also when you start the squat is the band attached parallel to your heel? I've been working on hamstring strength for the last month but this looks like it takes it to a whole new level....

#4 Alex--I'm no expert but what I've read from various Westside method sites, is not too overthink the bands. Just have them setup close to the barbell path, it doesn't have to be perfect. Typcially the band you choose is based on your max squat or max box squat. If you squat under 400, you should be using a light band. If you use bands on dynamic day you should use less weight on the bar as well. Hope this helps.

Our thanks to Louie Simmons for m ore great training info!
We've been putting his ideas into practice at our gym for several months.
"The Westside Barbell Book of Methods" has been a valuable resource as well as his DVDs.
Thanks also to CF HQ for having the insight to bring Westside training to us!

I agree with Frank. "The Westside Barbell Book of Methods," and the Westside dvds are awesome. I've been training for 18 plus years and have been stuck at certain weights on the bench, dl, squat and press for years. Since implementing the Westside methods into my CrossFit training 10 months ago, I have been making new PRs again and it's blowing my mind.

Thank you Louie Simmons and CF HQ! Keep the great video's and articles coming.

So if you are supposed to use 60% of you max squat on dynamic day, how do you determine what you should be using in conjunction with a band. I have been using the unscientific method of choosing a weight that "feels" like I can accelerate and explode out of the bottom.

Great stuff. I want to know how they rigged the bands. At times the camera shows a couple of blocks but the focus is soft. Anybody have clues as to how to implement bands on a squat stand (Rogue SPX) not anchored. I am sure it is non-standard usage for Rogue so I won't ask them (understandable liability).

We've rigged up bands on clusters of heavy kettlebells in the past. It works well. They can also be doubled around the spotting pins of a standard power rack.

I'd be cautious about attaching them to any squat stand; no telling if the stand will stay in place under elastic tension, but I suppose if the stands are heavy enough...

Best,

Jon

What was Louie saying about the shin angle? I've watched that bit over and over again but I can't make out what he is saying. Can anyone translate please?

Cheers

Duncan

Oops sorry I just read all about it at the top of the page.. dig your heels in and leg curl your way out of the bottom position. Makes sense

Cheers

Duncan

Thanks Robert...yes it does help!

Boz, what's up w/ the shirt? What are you, some kind of Japanese pop star or something?

To throw my two cents in, these box squats with bands or chains are awesome. I have been doing them for the past 9 weeks (within a conjugate method including WODs thing I wrote up) and will do a CFT soon to see how much a difference my max lifts are, but already my Grace time has dropped, and my vertical jump is up at least an inch, maybe two. (Wish I would have measured it before...)

Im wondering about the sitting back part of the box squat. i dug up an old video of dave tate talking about the box squat and he says it shouldn't happen. Different views on the subject? I tried the boxsquat in my workout today, including sitting back, it felt great. really feels like it will develop quad-strength!

Anyone know how they set up the bands? We have a similar rack set up and I've been looking for a solid way to set up the bands.