Elitetrack: Sport Training & Conditioning

what size box do you guys use when box squatting? a couple months ago i was during them on a 13in box and they were super hard and my hips were very sore the next day, just trying to see should i move it up to 20in which will be a lil high then parallel

why
why would u move the box up when the targetted muscle group was being hit at the 13" height?

bc i think i was going 2 deep.  also when you are during paused box squat how much should you decrease the weight from your normal bsq?

i think you are just fine keep the low box, make sure to pause for 10sec.

10 seconds….that seems like a back injury waiting to happen (if significant loads are being used). IMO much shorter pauses can achieve the desired result (elimination of stretch reflex). If isometric strength is the primary focus 10 seconds might be ok but then you'd want to go without the box.

On the rare occassions that I use box squats I use 20 inch boxes and all of my athletes get below parallel. Much of this issue regarding squat depth and box height depends on how much of your thigh / butt is making contact with the box.

the purpose of box squatting is to break the concentric and eccentric motion into two phases,  teach correct squat depth and guarantee you're hitting it, and the activation of the stretch reflex.  not eliminate it.

box height #'s aren't whats important,  what is important is the #s in relation to your parallel.  if you find yourself sitting in the hole too long and not developing the power to get out,  use a lower than parallel box.   if you find yourself losing it on the way up,  a higher box may be more beneficial.  otherwise i basically just stick to a parallel box.

Box height is going to be determined by the athlete, the effect of a 20' box height for a 5'6" person is going to be significantly different than that for someone 6'2". If you have ever seen any Westside Training taps you will see them adding and removing 'filler' sheets for different lifters.