They are both very similar exercises but which do you prefer? If you dont know, box squats are where you squat down onto a box and come to a complete stop. Then come up and repeat. Pause squat are similar but you let the bar rest on pins at the bottom instead of sitting down. Any suggestions?

Aren't pause squats where you "pause" on the bottom? Squat down, stay there for a few seconds, then squat up. I don't think you let the bar rest on the pins.

Don't see the point. Normal squats FTW.

Don't see the point. Normal squats FTW.

Aye, what are the benefits of pause or bos squats that you can't get for the old-fashioned squats.

What's with people and their need for gimmicks?

Box squats are actually a pretty great training tool for people trying to learn form or improve the depth of their squats. Considering that it's rare for me to see people even coming close to parallel (at commercial gyms), they're a good idea. The folks at Westside are also big advocates of them, which should pretty much be enough for anyone.

Pause squats (letting the bar rest on pins are just one variation) allow you to practice exploding from a stand-still. This type of approach -- which is not limited to squats -- is not only excellent for athletes who need to call on rapid acceleration, it's also a handy tool for changing things on a neurological level and avoiding over-training in general.

Ummm, I dont think Im actualy doing box squats now that Ive read more about them.

I am squatting now though but Im using a bench. I put the bench under me and when my ass touches it Im past parellel. I like this because now I know how far to go down and it keeps my form good. It also helps me to not bonce the bar. I keep a constant depth each time I squat.

So Im just doing a regulat squat and using the bench as a point of reference. I dont sit on the box I just touch it with my ass, then stop for a second and go up just like a normal squat.

Ummm, I dont think Im actualy doing box squats now that Ive read more about them.

I am squatting now though but Im using a bench. I put the bench under me and when my ass touches it Im past parellel. I like this because now I know how far to go down and it keeps my form good. It also helps me to not bonce the bar. I keep a constant depth each time I squat.

So Im just doing a regulat squat and using the bench as a point of reference. I dont sit on the box I just touch it with my ass, then stop for a second and go up just like a normal squat.

Now that I think is reasonable.

But still I don't see the point of box squats and/or pause squats.

My guess is most people would have to go through a lot of years of training before they need them.

And by need them I mean get a benefit from them they can't get from regular squats.

I am squatting now though but Im using a bench. I put the bench under me and when my ass touches it Im past parellel. I like this because now I know how far to go down and it keeps my form good. It also helps me to not bonce the bar. I keep a constant depth each time I squat.

So Im just doing a regulat squat and using the bench as a point of reference. I dont sit on the box I just touch it with my ass, then stop for a second and go up just like a normal squat.

Ass to grass. By shortening the movement, you're not getting the full benifit of squatting. You may have to go lighter until you're used to the full range of motion, but that's fine. Remember, you're not trying to squat more. You're trying to get stronger by squatting.

http://www.exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

If you want to work your back harder, deads and good mornings would be cool. Also without nutriding too much, you should buy "Starting Strength". It's worth it.

Now that I think is reasonable.

My guess is most people would have to go through a lot of years of training before they need them.

And by need them I mean get a benefit from them they can't get from regular squats.
Wrong, jerk.

Wrong, jerk.

Mmm... no.

Then it must be the powerlifters who've got it all ass-backwards again.

http://www.elitefts.com/documents/box-squat.htm

Oh, they box-squat at Westside, so what?

The key quote in that article is:
"Box squatting is the easiest way to learn to squat properly."

You don't need to listen to old Louie Simmons, though, just google those same words and see what else turns up. Once again, this is an excellent tool for people new to squatting.

Ummm arent box squats suppossed to be supplemental and not a rplacement? Thats what I get from reading about them. I realized I wasnt doing a box squat when my brother asked me if Im bending my back. He said if you bend your back its not a box squat. Your suppossed to go straight up and build power out of the hole. You have to use less weight and its like doing close grip bench as oppossed to regular bench.

Ummm arent box squats suppossed to be supplemental and not a rplacement? Thats what I get from reading about them. I realized I wasnt doing a box squat when my brother asked me if Im bending my back. He said if you bend your back its not a box squat. Your suppossed to go straight up and build power out of the hole. You have to use less weight and its like doing close grip bench as oppossed to regular bench.Your brother is wrong.
http://www.t-nation.com/findArticle.do?article=body_120squat

Edit: I assume he means arching your back. Yes, you need to arch throughout box squats just as much as you do regular squats. And while box squats can indeed be a supplemental lift (I personally mess around with them every three or four weeks on average), they can also be performed as your regular lift (the Westside guys do these pretty much all year long).

The key quote in that article is:
"Box squatting is the easiest way to learn to squat properly."

You don't need to listen to old Louie Simmons, though, just google those same words and see what else turns up. Once again, this is an excellent tool for people new to squatting.

Meh, I was waiting for some insults.