Squats with a seat?

Tony_Brewski

I see more and more people at the gym doing squats with a bench under them. They put the safety locks up on the Smith Machine then pull a bench up under them as they do squats.

What is the purpose of the bench? I am assuming to hit that ~90 degree mark.

Escape_Artist

I've never seen it but I am guessing it's to get that 90 degree, yes.

I remember when I started squating I used to get a chair and a broom in front of the mirror home, I am guessing the bench does the same thing

Tony_Brewski

That makes sense ... I figured that's what it was for. Seems to be the new trend at my gym thought maybe I was missing out on something haha.

freemystery

Sounds like it's a starter-squat sorta thing. When I read your description I immediately thought of this:

http://www.stumptuous.com/lurn-to-squat-good-e-zy

"Newbies get scared going down into the squat. It starts to seem like a really long way and they cut it short way too early. This helps you work towards a full depth squat and removes the mental hurdle of the descent. It’s also good for beginners who don’t yet have a lot of leg strength. The goal is to do an unassisted full depth squat."

Maybe they don't want to or can't squat the full way down but want to add weight (for whatever strange reason... sounds like self sabotage to me!)

Tony_Brewski

Oddly I see "seasoned" lifters doing this more lately as well guys I've seen go butt to hell with 300+ on the bar I now see using a seat when they squat. Too each their own I guess.

GetSoda

box squatting. It's a technique thing. Hilarious to see it used with a smith machine.

MrsWillard13

So I shouldn't be going all the way down? I'm confused?

GetSoda

So I shouldn't be going all the way down? I'm confused?

Your hips should go just slightly below your knees in a weighted back squat.

rick_po

So I shouldn't be going all the way down? I'm confused?

The lower you go, the more you use your hamstrings and glutes, which takes pressure off your knees. If you're lifting at all heavy, you need to go to parallel or lower, or you can mess up your knees.

Half squats have their place, but they are a specialized lift, and I don't think most people should do them. If you're not injured, go low.

Philllbis

Why are they squatting in the Smith machine? I've seen trainers teaching people to squat in the Smith machine. I was told never to do that as it teaches bad form.

SergeantG

When I was lifting, my trainer put a bench under me in the beginning to help me improve my form....it helped me not do the 'scardy cat squat' and prevented me from leaning forward to compensate for the feeling of losing control. This was without the use of a smith machine. If I am using a smith machine, its not something that I needed to do.

Unknown

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Marionville

It is dangerous to do weighted squats with a bench under the posterior.

Consider: your spine is flexible and there is a heavy weight across your shoulders, bearing down on your spine.

If you squat too low, the spine will be compressed because of the extra weight above. This would cause serious injury
e.g. squashing of vertebrae.

Correct way to squat is to use your muscles to decelerate your downward movement, so that the top of your thighs is almost parallel with the ground.

DopeItUp

Oddly I see "seasoned" lifters doing this more lately as well guys I've seen go butt to hell with 300+ on the bar I now see using a seat when they squat. Too each their own I guess.

I still squat to a box, even though I am an intermediate lifter (I could probably squat 275-300lbs for a 1RM). It helps ensure that I am getting proper depth every time and not cheating my reps. I do this because 90% of the people I see squatting are not breaking parallel, especially as they get heavier and heavier.

billsica

box squats. Its to make sure you can get low enough and not cheat out.


.. it does look hysterical though.

danimalkeys

Box squats are not dangerous to your spine. You are not totally relaxing and sitting there with 300lbs on your back having a conversation and twisting around. You are keeping everything tight, especially your core, and pausing just long enough to relax your hip muscles and break the rebound effect. Your vertebrae get no more squashed down than doing a normal squat.

Box squats are used to build glute and hamstring strength, to build power out of the bottom position of the lift, and to help teach and practice proper technique of sitting back into your squat. It's not "bro lifts", it's not bad for you. They have a very useful purpose in a strength program. Why do you think so many powerlifters and strength athletes use them?

Now, I will say, doing them in the Smith machine (doing ANYTHING in the Smith machine) is a waste of time, and doing them with a bench that is too high isn't as good, though a high box squat does have it's place as an assistance exercise..

I've done box squats for years. I have no knee problems and no back problems from doing them. I used to go pretty heavy too, over 600lbs.

Marionville

I didn't say they were bad for your spine.
But rapid deceleration, by striking a bench while squatting heavily, would be!

zephyrhythm

three instructional videos on squats - very informative - talks about box squat in first vid
http://www.youtube.com/watch?v=Bb6wQUZXM2I&feature=c4-overview&list=UUzrZ3upV5iXbr_EOxmvdJhA
http://www.youtube.com/watch?v=tzRrmisF2As&list=UUzrZ3upV5iXbr_EOxmvdJhA
http://www.youtube.com/watch?v=hZjk9vA_hNs&list=UUzrZ3upV5iXbr_EOxmvdJhA

danimalkeys

I didn't say they were bad for your spine.
But rapid deceleration, by striking a bench while squatting heavily, would be!

Yes, and that would not be proper form. Just like bouncing up and down on a full squat isn't proper form.

jhc7324

I've seen this a lot lately too, and to me, it looks like it almost forces you to not go deep enough. Maybe I have short lower legs (I'm 5-10, so around average height), or I go much deeper than most or something, but whenever I sit on a bench I feel like I'm doing a half squat.

KiltFuPanda

Box squats are good to take the stretch reflex out of the lift. It takes the "spring" out of the bottom of the squat, and forces you to push up fast out of the hole. I wouldn't go with a bench, though - that seems a little high for a box squat to me. I'd shoot for a little beyond parallel.

I gave up trying to track down the box in the gym for my purposes, so I go with "meditating squats" - 40-50% of my max, go A2G, and just sit there. Keep the core tight, and hold for 5-10 seconds, then burst out of the hole as fast as I can. I call them "meditating squats" after the second time this conversation occurred.

New guy: does he need any help? (gesturing to me as I just sit there with 315 on my back)
Seasoned lifter who helps me train regularly: Nah, he's just meditating.

born2drum

I was just about to say that they use it as a guide. It's smart if you're a noob to squats. I used the stoppers as a guide when I first stared squats on smith machine.

mustgetmuscles1

Box squats are not dangerous to your spine. You are not totally relaxing and sitting there with 300lbs on your back having a conversation and twisting around. You are keeping everything tight, especially your core, and pausing just long enough to relax your hip muscles and break the rebound effect. Your vertebrae get no more squashed down than doing a normal squat.

Box squats are used to build glute and hamstring strength, to build power out of the bottom position of the lift, and to help teach and practice proper technique of sitting back into your squat. It's not "bro lifts", it's not bad for you. They have a very useful purpose in a strength program. Why do you think so many powerlifters and strength athletes use them?

Now, I will say, doing them in the Smith machine (doing ANYTHING in the Smith machine) is a waste of time, and doing them with a bench that is too high isn't as good, though a high box squat does have it's place as an assistance exercise..

I've done box squats for years. I have no knee problems and no back problems from doing them. I used to go pretty heavy too, over 600lbs.

^ yep

Leadfoot_Lewis

box squatting. It's a technique thing. Hilarious to see it used with a smith machine.

Hilarious to see ANYsquats done on a Smith Machine, but that's an entirely other thread...

Box Squats are great. I throw them in my workouts every couple of weeks. They have really helped with my squat depth.

iamkass

I'm a new lifter. Can someone tell me why the Smith Machine is bad? I thought the whole purpose of it's existence was to teach proper form.

mustgetmuscles1

http://youtu.be/2ME8gEN54Ao?t=2m39s

triciamarie

I do squats with a chair in my KB class and trainer says the lower you go the higher your butt gets so believe me in touch that seat!

AshleyPaleo

The first time I did a squat I freaked out and fell sideways, I then put the bench under me, and it helped a lot! I have a huge *kitten*, and it still hurt when I fell. Now I no longer need the bench or smith machine.

mrsyac2

I see more and more people at the gym doing squats with a bench under them. They put the safety locks up on the Smith Machine then pull a bench up under them as they do squats.

What is the purpose of the bench? I am assuming to hit that ~90 degree mark.

It's to get low. many people don't squat deep enough.. Sitting on a seat is just like doing a squat. You aren't supposed to sit but it's nice to know you are dropping your squat low enough..

Troublemonster

I do box squats with a bench but I am 6'3" and a bench is just about the right depth for me, maybe just a tad high but it's the only other thing available for me in the weight room other than platforms that are WAY too low. I use them after my heavy squats as an accessory lift.

Most people probably should not squat to a bench, you need to find something that when you sit down upon it you are at least at or slightly below parallel.

And yeah, I see the trainers at my YMCA trying to show people how to squat once in a while in the Smith Machine, most of them don't seem to know much about squatting or those other compounds. I don't understand why they all seem to be able to teach people to do curls while standing on one leg on a balance board but not the basic lifts.

grimendale

I'm a new lifter. Can someone tell me why the Smith Machine is bad? I thought the whole purpose of it's existence was to teach proper form.

Smith machine is to teach you proper bench press form. It's terrible for squat form since it forces you to drop the weight in a straight line wather than follow your back's natural curvature. Smith machines also eliminate the need for stabilizer muscles, so you get a less effective workout as the machine does part of the work for you. It has it's place, but it's better to avoid it if possible. I'll use the smith if I really need to bench but can't get a spot. That's about the only time, though.