Box v Pause squats

**GIJoe6186** · Posted On: 12/24/2006 7:34am

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?

**LI GUY 1** · Posted On: 12/24/2006 1:29pm

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.

**PirateJon** · Posted On: 12/26/2006 1:59pm

Don't see the point. Normal squats FTW.

**Lights Out** · Posted On: 12/26/2006 4:51pm

Originally Posted by PirateJon

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?

**Bang!** · Posted On: 12/26/2006 5:17pm

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.

**GIJoe6186** · Posted On: 12/26/2006 8:40pm

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.

**Lights Out** · Posted On: 12/27/2006 6:19am

Originally Posted by GIJoe6186

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.

**PirateJon** · Posted On: 12/27/2006 6:47am

Originally Posted by GIJoe6186

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/...FullSquat.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.

**Bang!** · Posted On: 12/27/2006 8:23am

Originally Posted by Lights Out

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.