נק' מוניטין:
9,634
אתה באמת לא יכול למצוא את החלקיק שניה הזה שמפריד בין ההתישבות לעליה?
נק' מוניטין:
59,934
- פותח/ת השרשור
- #22
נק' מוניטין:
663
הם שומעים מטאליקה שמה, אחלה הסבר תודה moo.
כמובן שגם אצלם הכל שומן כי הם עובדים לחזרות..:פ
כמובן שגם אצלם הכל שומן כי הם עובדים לחזרות..:פ
נק' מוניטין:
9,634
טל, לא מרפים שום דבר אף פעם בשום תרגיל, בטח לא פה.
משאירים את המתח גם שהתישבת על הקופסא. עם המתח הזה אתה עולה למעלה חזרה ללא באונס.
משאירים את המתח גם שהתישבת על הקופסא. עם המתח הזה אתה עולה למעלה חזרה ללא באונס.
נק' מוניטין:
3,398
לא נכון.. אתה אמור להרפות רק את שרירי האגן, בטן,גב וכל השאר נשארים בכיווץ כמו כן אתה גם משאיר את האוויר בריאות .
נק' מוניטין:
59,934
- פותח/ת השרשור
- #28
Using the Box in the Squat
Box squatting is the most effective method to produce a fi rst rate squat. This is, in my opinion,
the safest way to squat because you don’t use as much weight as you would with a regular squat.
Let me say fi rst that, no, they won’t hurt your spine. You don’t use 1000 lbs on a 25-inch tall box,
and you don’t rock on the box. You don’t touch and go, and there is no need to do regular power
squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up.
By doing sets of two reps for at least eight sets with short rest periods, you will get about a
200-lb carryover to your regular squat. Two of our lifters fi nished their lifting cycle before a meet
with eight sets of two reps with 505 lbs off a slightly below parallel box and both squatted 700 for
a meet PR. One was competing in the 242s and the other as a 275. Two years before, in his fi rst
meet, our 275 squatted 465. Quite an improvement! There are many advantages to box squatting.
One of the most important is recuperation. You can train more often on a box than you can doing
regular squats. The original Westside boys (Culver City, California) did them three times a week,
which I feel is a bit extreme but they paved the way for this type of training. We do them for the
squat part of our workout on Fridays and occasionally on Mondays to build hip and low back
power for deadlifting. The NBA’s Utah Jazz do box squats for the same reason—recuperation.
Greg Shepherd, their strength coach, is a former member of the Culver City gym.
104
The second reason is equally important. It is generally accepted that you should keep your
shins perpendicular to the fl oor when squatting. With box squatting, you can go past this point
(that is, an imaginary line drawn from your ankle to your knee will point toward your body),
which places all the stress on the major squatting muscles—the hips, glutes, lower back, and
hamstrings. This is a tremendous advantage.
Thirdly, you don’t have to ask anyone if you were parallel. Once you establish a below parallel
height, all of your squats will be just that—below parallel. I have seen it over and over. As the
weights get heavier, the squats get higher. This can’t happen with box squats.
• If your hips are weak, use a below parallel box and a wide stance.
• If you need low back power, use a close stance below parallel.
• If your quads are weak, work on a parallel box.
• If you have a sticking point about two inches above parallel, work on a box that is two
inches above parallel.
Our advanced squatters use all below parallel boxes. This builds so much power out of the hole
that there will be no sticking points. As an added bonus, box squats will build the deadlift as well
by overloading the hips and lower back muscles. Your ability to explode off the fl oor will increase
greatly.
Now, how do you do a box squat? They are performed just like regular squats. Fill your
abdomen with air and push out against your belt. Push your knees out as far as possible to the
sides and with a tightly arched back and squat back (not down) until you completely sit on
the box. Every muscle is kept tight while on the box with the exception of the hip fl exors. By
releasing and then contracting the hip fl exors and arching the upper back, you will jump off the
box, building tremendous starting strength. Remember to sit back and down, not straight down.
Your hamstrings will be strengthened to a high degree, which is essential. Many don’t know
this, but the hamstrings are hip extensors. Some great squatters have large quads and some do
not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box
completely and fl ex off.
Now, how do you know how much you can full squat if you box squat all the time? Well, let’s
say you have squatted 600 lbs in a meet and decided to box squat. Let’s say you can do 550 off a
parallel box. That’s a 50-lb carryover. Now, you are doing only box squats and you take a weight
4–6 weeks into the cycle. You hit a 575 squat, a 25-lb jump on that particular box. This will
carryover to your 600 contest best. So now expect a 625 at your next meet.
Box squats are much harder than full squats! Do 8–12 sets of two reps with a one-minute rest
between sets. This is a tough workout! Don’t get psyched up to do your sets. We have found that
two reps are ideal. If you are doing 12 sets, you are doing 12 reps per workout. After all, the fi rst
rep is the most important one. This will make your contest squat much better. Our most talented
lifters will do best on their fi rst rep and then tire quickly whereas our lower skilled people will do
better after the fi rst rep is completed because they use the fi rst rep as a body awareness tool. As
they become more skilled, their fi rst rep will be their best. I know box squatting is not common,
mostly because no one knows how do them. After reading this or watching my squat tapes or
DVDs, you should be fully aware of the benefi ts.
105
Many great squatters have done box squats including Marv Phillips, Larry Kidney, Roger
Estep, Matt Dimel, and of course, George Fern, who did an 853 squat in track shorts in 1970.
If box squats didn’t work, we wouldn’t do them. I am often asked, why do box squats? We do
them to produce world record squats. The late, great Matt Dimel made 1010 in 1985 at SHW.
Chuck Vogelpohl pushed the limit of the squat by doing 1025 at 220 lbs, the lightest man to do a
grand. I am sure that the original Westside Barbell in Culver City, California, was asked the same
questions in the 1960s and early 1970s when Bill West and George Frenn were breaking squats
records beyond comprehension. Frenn made 854 in gym trunks at 242 and held a world record in
the weight throw.
Later, men such as Larry Kidney and his training partners Marve Phillips broke many world
record squats by box squatting. Paul Childress has made 1123 at 308, and I am sure Paul has to
defend why he box squats. My friend, Eskil, from Sweden, found a training manual from the
1950s at a Polish weight lifting facility demonstrating the box squat. Today, my friend, Sakari,
from Finland, teaches box squatting to their strongest lifters. Lifters from Ireland, Germany,
England, Canada, and Sweden are also box squatting. At Westside, in Columbus, Ohio, we have
11 men who squat more than 1000 lbs and a woman, Amy Weisburger, who at 148 has squatted
565. Because I am asked why do box squats, I will explain simply and scientifi cally why we do
them and why you should too.
First, there is only one way to box squat. Pure Power had an article on ways to box squat, but
there is only one proven way—the Westside way. Here’s how. First, push the glutes rearward
as far as possible. With a tight back, arch to descend to the box. Push your neck into your traps.
Push your knees apart to maximally activate the hips. When sitting on the box, the shins should
be straight up and down or even past perpendicular. This places all the work on the hamstrings,
glutes, hips, and low back. These are the precise muscle groups that do a very large percent of
the squat. After sitting completely on the box, some glute and hip muscles are relaxed somewhat.
Then, forcefully fl ex the abs, hips, and glutes and jump off the box.
To ascend correctly, push the traps into the bar fi rst. This will fl ex the back muscles, then the
hips and glutes, and fi nally the legs. If you push with the legs fi rst, you will be in a good morning
position because the glutes will raise fi rst causing you to bend over. Remember that where the
head goes, the body will follow. Note: Always push the feet out to the sides, not directly down.
Chuck Taylors are the best shoes for squatting. This was tested at Ball State University in lab
conditions.
Box squats have tremendous advantages over regular squats. These are as follows. You do
not get as sore from a box squat workout, and you can recover much faster. If the box that you
are squatting on is below parallel and you do a thousand squats, they will all be below parallel
regardless of the weight. This is important because when many lifters warm up, they can’t break
parallel with light weight or as the weight nears a max many will cut depth. However, with a box
to sit on, you will always break parallel or any depth desired. Box squats can increase fl exibility.
When monitoring fl exibility, you should be able to break parallel with your competition stance.
If this is not possible, sit on a box about two inches above parallel. After mastering that height,
reduce the box height by half an inch.
The easiest way is to remove a half-inch rubber mat. Then sit on the box at that new height
until comfortable. Reduce the height half an inch again. Continue this until you are not only at
106
parallel but below. Start with a shoulder width stance. Then widen your stance by an inch or two
each time until a very wide stance is achieved. John Stafford has sat on a six-inch box. He is six
feet tall, 285 lbs. I am always concerned when a coach asks me how low we can squat, referring
to Olympic squats. A very close squat stance makes no sense.
Look at a pyramid. The wider the base, the greater the pyramid. I guess if my only claim
to fame was bouncing my ass off my heels with 315, I would ask that question myself. Box
squatting with a slow count is a form of propriceptive neuromuscular facilitation (PNF),
commonly used in clinical settings. This type of stretch involves a maximum pre-contraction of
the muscle groups to undergo elongation. As the box is lowered to an extreme for your range of
motion, a box squat can become a safe ballistic stretch method. This will not only increase your
range of motion in the muscle groups but also increase joint mobility.
Box squats also resemble a form of stretching called contract relax agonist contract (CRAC).
This information can be found in Strength and Power in Sport (1991). If you lower to the box
slowly and widen your stance slowly, more muscle fl exibility and joint mobility can be achieved.
A lighter weight can achieve a bigger squat with box squatting. By training at 50–60% of your
1RM in a three-week wave, a large squat can be developed. Three lifters trained with 405–480 for
8–10 doubles with 120 lbs of chain as a reactive method. They all made their fi rst 800 plus squat.
Jumping ability is developed with box squats. John Stafford, at 290 body weight, can jump
onto a 35-inch box with a pair of 35-lb dumbbells. John Harper, a sophomore at Kent State
University, is a discus thrower (with 189 feet) who can jump onto a 50-inch box. Maybe more
extraordinary is that he is able to sit on his knees and jump onto his feet with 255 lbs on his back
due largely to box squatting.
Box squatting increases pulling power. It closely simulates the motion of pulling off the fl oor
fi rst by relaxing on the box after lowering onto it and then exploding upward. This is very close to
the movement known
as the modifi ed
dive. If one suffers
a knee injury, box
squatting can be done
while rehabilitating
the injury. When
sitting on a box
fully and correctly,
the shins are past
perpendicular. This
reduces the pressure
on the patella tendons
by placing the
majority of the weight
on the hamstrings
and glutes and on the
heels, not the toes.
It should be noted
107
that the box itself reduces a portion of the bar weight or body weight that you are trying to move.
After a complete patella tendon rupture, box squats helped me to go from an 821 squat in 1991 to
a 920 at 235 body weight in 2002 after the injury. John Bott had similar success. Also, I must not
forget Jim Hoskinson, who had a horrendous injury to both knees. He had a 744 squat before the
injury and had recently done 1091 in the same weight class at 308.
A box squat combines two very important methods. One is the static dynamic method. It
combines two muscle activities. Static work occurs while on the box, although the lifter is
constantly moving backward or forward. Then by fl exing off the box, the dynamic sequence
occurs.
The second method that is used when box squatting is the relaxed overcome by dynamic work.
This occurs by sitting on the box with the hips rolling in a relaxed fashion, then switching to an
explosive, or dynamic, concentric phase. Both of the above mentioned methods build explosive
strength as well as absolute strength. Why are box squats superior to conventional squats? I hope
to explain it further through physics.
Lowering to the box in the eccentric phase is a form of potential energy. When sitting on the
box in about 0.5 seconds, you are involved in a collision. By using a box to land on, we can
produce kinetic energy. The amount of kinetic energy an object has depends on two things—its
mass (weight) and its speed. A heavier weight means more kinetic energy. But more importantly,
in a regular squat, the eccentric phase lasts about one second, or about twice as long as in a box
squat. By being able to relax some muscles and with the use of jump-stretch bands, the box
squat is close to twice as fast. If you tripled the speed, it would represent nine times more kinetic
energy during the collision.
What about the development of power? Power is defi ned as work done divided by the time
used to do the work. When you do a regular squat, you must do three things. The fi rst is the
eccentric phase, where the muscles lengthen. When the eccentric phase stops, a static phase
begins where the muscles are not lengthening or shortening but muscle energy is decreasing.
Then to raise concentrically, you must start a load while the muscles are held statically, even to
a brief extent. Could this phenomenon be the reason that you can lower 50% more than you can
raise?
After all, power can be produced for only so long. In a regular squat, you must produce power
during all three phases, but a box squat breaks up the eccentric and concentric phases because
some of the muscles are relaxing while others are held statically by movement in the hip joints.
Here is where force can be redirected very strongly. Because a heavy squat uses a large amount
of energy, it makes sense to break the work into separate parts. While box squatting is not
plyometrics, it builds tremendous reversal strength.
Wilson’s studies (1990) have shown that the stretch refl ex lasts up to twoseconds. We have
proven that by sitting on a box correctly the refl ex lasts up to eight seconds. What an advantage
for a football lineman on a long count. Explosive strength is developed mainly by explosive
efforts such as jumps, shot put, and jerking dumbbells or a barbell. However, it is easiest and
safest to develop explosive strength by increasing maximal strength (Science of Sports Training
by Thomas Kurz). I hope this convinces you to try box squatting, which many of the old champs
and the new champs are doing.
Box squatting is the most effective method to produce a fi rst rate squat. This is, in my opinion,
the safest way to squat because you don’t use as much weight as you would with a regular squat.
Let me say fi rst that, no, they won’t hurt your spine. You don’t use 1000 lbs on a 25-inch tall box,
and you don’t rock on the box. You don’t touch and go, and there is no need to do regular power
squats before a meet. No knee wraps are worn nor are the straps of the suit pulled up.
By doing sets of two reps for at least eight sets with short rest periods, you will get about a
200-lb carryover to your regular squat. Two of our lifters fi nished their lifting cycle before a meet
with eight sets of two reps with 505 lbs off a slightly below parallel box and both squatted 700 for
a meet PR. One was competing in the 242s and the other as a 275. Two years before, in his fi rst
meet, our 275 squatted 465. Quite an improvement! There are many advantages to box squatting.
One of the most important is recuperation. You can train more often on a box than you can doing
regular squats. The original Westside boys (Culver City, California) did them three times a week,
which I feel is a bit extreme but they paved the way for this type of training. We do them for the
squat part of our workout on Fridays and occasionally on Mondays to build hip and low back
power for deadlifting. The NBA’s Utah Jazz do box squats for the same reason—recuperation.
Greg Shepherd, their strength coach, is a former member of the Culver City gym.
104
The second reason is equally important. It is generally accepted that you should keep your
shins perpendicular to the fl oor when squatting. With box squatting, you can go past this point
(that is, an imaginary line drawn from your ankle to your knee will point toward your body),
which places all the stress on the major squatting muscles—the hips, glutes, lower back, and
hamstrings. This is a tremendous advantage.
Thirdly, you don’t have to ask anyone if you were parallel. Once you establish a below parallel
height, all of your squats will be just that—below parallel. I have seen it over and over. As the
weights get heavier, the squats get higher. This can’t happen with box squats.
• If your hips are weak, use a below parallel box and a wide stance.
• If you need low back power, use a close stance below parallel.
• If your quads are weak, work on a parallel box.
• If you have a sticking point about two inches above parallel, work on a box that is two
inches above parallel.
Our advanced squatters use all below parallel boxes. This builds so much power out of the hole
that there will be no sticking points. As an added bonus, box squats will build the deadlift as well
by overloading the hips and lower back muscles. Your ability to explode off the fl oor will increase
greatly.
Now, how do you do a box squat? They are performed just like regular squats. Fill your
abdomen with air and push out against your belt. Push your knees out as far as possible to the
sides and with a tightly arched back and squat back (not down) until you completely sit on
the box. Every muscle is kept tight while on the box with the exception of the hip fl exors. By
releasing and then contracting the hip fl exors and arching the upper back, you will jump off the
box, building tremendous starting strength. Remember to sit back and down, not straight down.
Your hamstrings will be strengthened to a high degree, which is essential. Many don’t know
this, but the hamstrings are hip extensors. Some great squatters have large quads and some do
not, but they all have large hamstrings where they tie into the glutes. Remember to sit on the box
completely and fl ex off.
Now, how do you know how much you can full squat if you box squat all the time? Well, let’s
say you have squatted 600 lbs in a meet and decided to box squat. Let’s say you can do 550 off a
parallel box. That’s a 50-lb carryover. Now, you are doing only box squats and you take a weight
4–6 weeks into the cycle. You hit a 575 squat, a 25-lb jump on that particular box. This will
carryover to your 600 contest best. So now expect a 625 at your next meet.
Box squats are much harder than full squats! Do 8–12 sets of two reps with a one-minute rest
between sets. This is a tough workout! Don’t get psyched up to do your sets. We have found that
two reps are ideal. If you are doing 12 sets, you are doing 12 reps per workout. After all, the fi rst
rep is the most important one. This will make your contest squat much better. Our most talented
lifters will do best on their fi rst rep and then tire quickly whereas our lower skilled people will do
better after the fi rst rep is completed because they use the fi rst rep as a body awareness tool. As
they become more skilled, their fi rst rep will be their best. I know box squatting is not common,
mostly because no one knows how do them. After reading this or watching my squat tapes or
DVDs, you should be fully aware of the benefi ts.
105
Many great squatters have done box squats including Marv Phillips, Larry Kidney, Roger
Estep, Matt Dimel, and of course, George Fern, who did an 853 squat in track shorts in 1970.
If box squats didn’t work, we wouldn’t do them. I am often asked, why do box squats? We do
them to produce world record squats. The late, great Matt Dimel made 1010 in 1985 at SHW.
Chuck Vogelpohl pushed the limit of the squat by doing 1025 at 220 lbs, the lightest man to do a
grand. I am sure that the original Westside Barbell in Culver City, California, was asked the same
questions in the 1960s and early 1970s when Bill West and George Frenn were breaking squats
records beyond comprehension. Frenn made 854 in gym trunks at 242 and held a world record in
the weight throw.
Later, men such as Larry Kidney and his training partners Marve Phillips broke many world
record squats by box squatting. Paul Childress has made 1123 at 308, and I am sure Paul has to
defend why he box squats. My friend, Eskil, from Sweden, found a training manual from the
1950s at a Polish weight lifting facility demonstrating the box squat. Today, my friend, Sakari,
from Finland, teaches box squatting to their strongest lifters. Lifters from Ireland, Germany,
England, Canada, and Sweden are also box squatting. At Westside, in Columbus, Ohio, we have
11 men who squat more than 1000 lbs and a woman, Amy Weisburger, who at 148 has squatted
565. Because I am asked why do box squats, I will explain simply and scientifi cally why we do
them and why you should too.
First, there is only one way to box squat. Pure Power had an article on ways to box squat, but
there is only one proven way—the Westside way. Here’s how. First, push the glutes rearward
as far as possible. With a tight back, arch to descend to the box. Push your neck into your traps.
Push your knees apart to maximally activate the hips. When sitting on the box, the shins should
be straight up and down or even past perpendicular. This places all the work on the hamstrings,
glutes, hips, and low back. These are the precise muscle groups that do a very large percent of
the squat. After sitting completely on the box, some glute and hip muscles are relaxed somewhat.
Then, forcefully fl ex the abs, hips, and glutes and jump off the box.
To ascend correctly, push the traps into the bar fi rst. This will fl ex the back muscles, then the
hips and glutes, and fi nally the legs. If you push with the legs fi rst, you will be in a good morning
position because the glutes will raise fi rst causing you to bend over. Remember that where the
head goes, the body will follow. Note: Always push the feet out to the sides, not directly down.
Chuck Taylors are the best shoes for squatting. This was tested at Ball State University in lab
conditions.
Box squats have tremendous advantages over regular squats. These are as follows. You do
not get as sore from a box squat workout, and you can recover much faster. If the box that you
are squatting on is below parallel and you do a thousand squats, they will all be below parallel
regardless of the weight. This is important because when many lifters warm up, they can’t break
parallel with light weight or as the weight nears a max many will cut depth. However, with a box
to sit on, you will always break parallel or any depth desired. Box squats can increase fl exibility.
When monitoring fl exibility, you should be able to break parallel with your competition stance.
If this is not possible, sit on a box about two inches above parallel. After mastering that height,
reduce the box height by half an inch.
The easiest way is to remove a half-inch rubber mat. Then sit on the box at that new height
until comfortable. Reduce the height half an inch again. Continue this until you are not only at
106
parallel but below. Start with a shoulder width stance. Then widen your stance by an inch or two
each time until a very wide stance is achieved. John Stafford has sat on a six-inch box. He is six
feet tall, 285 lbs. I am always concerned when a coach asks me how low we can squat, referring
to Olympic squats. A very close squat stance makes no sense.
Look at a pyramid. The wider the base, the greater the pyramid. I guess if my only claim
to fame was bouncing my ass off my heels with 315, I would ask that question myself. Box
squatting with a slow count is a form of propriceptive neuromuscular facilitation (PNF),
commonly used in clinical settings. This type of stretch involves a maximum pre-contraction of
the muscle groups to undergo elongation. As the box is lowered to an extreme for your range of
motion, a box squat can become a safe ballistic stretch method. This will not only increase your
range of motion in the muscle groups but also increase joint mobility.
Box squats also resemble a form of stretching called contract relax agonist contract (CRAC).
This information can be found in Strength and Power in Sport (1991). If you lower to the box
slowly and widen your stance slowly, more muscle fl exibility and joint mobility can be achieved.
A lighter weight can achieve a bigger squat with box squatting. By training at 50–60% of your
1RM in a three-week wave, a large squat can be developed. Three lifters trained with 405–480 for
8–10 doubles with 120 lbs of chain as a reactive method. They all made their fi rst 800 plus squat.
Jumping ability is developed with box squats. John Stafford, at 290 body weight, can jump
onto a 35-inch box with a pair of 35-lb dumbbells. John Harper, a sophomore at Kent State
University, is a discus thrower (with 189 feet) who can jump onto a 50-inch box. Maybe more
extraordinary is that he is able to sit on his knees and jump onto his feet with 255 lbs on his back
due largely to box squatting.
Box squatting increases pulling power. It closely simulates the motion of pulling off the fl oor
fi rst by relaxing on the box after lowering onto it and then exploding upward. This is very close to
the movement known
as the modifi ed
dive. If one suffers
a knee injury, box
squatting can be done
while rehabilitating
the injury. When
sitting on a box
fully and correctly,
the shins are past
perpendicular. This
reduces the pressure
on the patella tendons
by placing the
majority of the weight
on the hamstrings
and glutes and on the
heels, not the toes.
It should be noted
107
that the box itself reduces a portion of the bar weight or body weight that you are trying to move.
After a complete patella tendon rupture, box squats helped me to go from an 821 squat in 1991 to
a 920 at 235 body weight in 2002 after the injury. John Bott had similar success. Also, I must not
forget Jim Hoskinson, who had a horrendous injury to both knees. He had a 744 squat before the
injury and had recently done 1091 in the same weight class at 308.
A box squat combines two very important methods. One is the static dynamic method. It
combines two muscle activities. Static work occurs while on the box, although the lifter is
constantly moving backward or forward. Then by fl exing off the box, the dynamic sequence
occurs.
The second method that is used when box squatting is the relaxed overcome by dynamic work.
This occurs by sitting on the box with the hips rolling in a relaxed fashion, then switching to an
explosive, or dynamic, concentric phase. Both of the above mentioned methods build explosive
strength as well as absolute strength. Why are box squats superior to conventional squats? I hope
to explain it further through physics.
Lowering to the box in the eccentric phase is a form of potential energy. When sitting on the
box in about 0.5 seconds, you are involved in a collision. By using a box to land on, we can
produce kinetic energy. The amount of kinetic energy an object has depends on two things—its
mass (weight) and its speed. A heavier weight means more kinetic energy. But more importantly,
in a regular squat, the eccentric phase lasts about one second, or about twice as long as in a box
squat. By being able to relax some muscles and with the use of jump-stretch bands, the box
squat is close to twice as fast. If you tripled the speed, it would represent nine times more kinetic
energy during the collision.
What about the development of power? Power is defi ned as work done divided by the time
used to do the work. When you do a regular squat, you must do three things. The fi rst is the
eccentric phase, where the muscles lengthen. When the eccentric phase stops, a static phase
begins where the muscles are not lengthening or shortening but muscle energy is decreasing.
Then to raise concentrically, you must start a load while the muscles are held statically, even to
a brief extent. Could this phenomenon be the reason that you can lower 50% more than you can
raise?
After all, power can be produced for only so long. In a regular squat, you must produce power
during all three phases, but a box squat breaks up the eccentric and concentric phases because
some of the muscles are relaxing while others are held statically by movement in the hip joints.
Here is where force can be redirected very strongly. Because a heavy squat uses a large amount
of energy, it makes sense to break the work into separate parts. While box squatting is not
plyometrics, it builds tremendous reversal strength.
Wilson’s studies (1990) have shown that the stretch refl ex lasts up to twoseconds. We have
proven that by sitting on a box correctly the refl ex lasts up to eight seconds. What an advantage
for a football lineman on a long count. Explosive strength is developed mainly by explosive
efforts such as jumps, shot put, and jerking dumbbells or a barbell. However, it is easiest and
safest to develop explosive strength by increasing maximal strength (Science of Sports Training
by Thomas Kurz). I hope this convinces you to try box squatting, which many of the old champs
and the new champs are doing.
נק' מוניטין:
9,634
נק' מוניטין:
3,398
BOM וefs basic training.
שרשורים דומים
