Box squats question...

[The_Grinder]

Just wondering what is a good rule of thumb for an effective box height. I actually have been squatting down to a bench. (The lowest one I could find.) I measured it the other day and it came to about 15.5". Is this a good height or do I need to be going lower. Keep in mind I am 6'0" and probably close to 6'1" with shoes on.

(I was doing ATG squats for a while but they were killing my right knee. Since I started squatting to a box things have been feeling much better)

[Nekrawulf]

Box height should be equal to the distance at which the skin fold at the hip is parallel to your knees.

[Chadd77]

Squatting parallel is deep enough unless you're looking at competing. Then I think you would want to do different variations of depth.

[coffee-guy]

Box height should be equal to the distance at which the skin fold at the hip is parallel to your knees.

Does stance width affect depth in this scenario or should the bend of the hip never be below the top of the knee regardless??

[Nekrawulf]

Does stance width affect depth in this scenario or should the bend of the hip never be below the top of the knee regardless??

Stance should be consistently the following:

"Heels just outside the shoulders, toes pointed out at a 30 degree angle.

Hips rotated under and behind the body forcing a strong lumbar curve."

Of course its very hard to adjust a box height, so as close to parallel as you can manage with the equipment you have.

generally 10-14 inches is the average, depending on body type.

[coffee-guy]

I'm cool with that text book answer and as a trainer it's one I would prescribe my own clients but when *I* go with front squats I'm able to narrow my stance yet I still go A2G - any suggestions on that which aren't text book?

And trust me - I mean no offense on the "text book" comments - just that we both know *sometimes* things are different than what's written in black and white....

Stance should be consistently the following:

"Heels just outside the shoulders, toes pointed out at a 30 degree angle.

Hips rotated under and behind the body forcing a strong lumbar curve."

Of course its very hard to adjust a box height, so as close to parallel as you can manage with the equipment you have.

generally 10-14 inches is the average, depending on body type.

[Nekrawulf]

I'm cool with that text book answer and as a trainer it's one I would prescribe my own clients but when *I* go with front squats I'm able to narrow my stance yet I still go A2G - any suggestions on that which aren't text book?

And trust me - I mean no offense on the "text book" comments - just that we both know *sometimes* things are different than what's written in black and white....

Well it all depends on you own bio-mchanics. If you can narrow your stance and still engage the adductors and abductors properly, without applying too much sheer force to the knees., then do it.

[redsquirrel]

I'm cool with that text book answer and as a trainer it's one I would prescribe my own clients but when *I* go with front squats I'm able to narrow my stance yet I still go A2G - any suggestions on that which aren't text book?

And trust me - I mean no offense on the "text book" comments - just that we both know *sometimes* things are different than what's written in black and white....

To elaborate on what Nek is saying- if you are doing front squats, make sure your knees dont' go over your toes. It will limit your range of motion obviously. You also don't want to go too heavy on front squats because it really can put a ton of stress on your knees. One thing I used to do with front squats to make sure my knees didn't go too far, (back when I still squatted) is to put a 10lb weight on the floor, and right under your heels when squatting. So, yes- your feel are at a downward angle. This makes it almost impossible for your knees to go over your feet- other wise you'll fall forward. Front squats on the smith machine are always good too.