A substitut to box squat

[Stronglikevicking]

Hi i got injured on box squat while a wide squat, my right knee (pattela) got injured 3 weeks ago and i can't do dynamic squat on a box squat for a while, so i have a contest in 2 months and i don't want to lose my speed, on my max effort day , i could supply easily my mouvements, but i don't have a clue about my dyn. day. I could do narrow stance squat, but i don't feel safe (mentaly) for now.
Any suggestion?

[Doc.Sust]

you can do speed work still, you dont need a box, what west side tells you to do is not written in stone.hell it may even help you more to NOT use the box for speed, also only substitute i can think of would be suspended chain squats

[Fallen_Angel]

I figured that out myself doc. I rotate box and no box in my dynamics work for squat. I especially like no box when doing dynamic without bands.

[Doc.Sust]

I figured that out myself doc. I rotate box and no box in my dynamics work for squat. I especially like no box when doing dynamic without bands.

i am starting to like ann dynamic work without the boxes myslef, i feel much faster ,and the whole point of dynamic is speed

[BNK]

I only did dynamis effort squats without the box and felt it helped me a lot...now i want to try box squatting again...after a three month period without .

[Stronglikevicking]

Yep, i could do my dyn day without box, its not written in stone that box squat is the key to speed !

[Stronglikevicking]

Thank you im gonna try that, and i think im gonna do plyometric mvts during my rehabilitation !

[Doc.Sust]

who is that in your avatar?

[Stronglikevicking]

that's Scott Smith ! One of my best !!!

[Doc.Sust]

how much weight do you have on the bar?looks like a godd ammount

[Stronglikevicking]

About scott smith
Best lifts:
squat 859,
the bench 650,
the deadlift 744
total 2236.
http://www.deepsquatter.com/strength...nterview19.htm
http://www.powerliftingwatch.com/node/2045
also check on irongame.com

[Doc.Sust]

what weight class?

[Stronglikevicking]

275 pounds

[Doc.Sust]

good numbers!

[WidowMaker]

275 pounds

Here's another option for you, Stronglikevicking:
suspended chain squats or bands in the rack.lol.

[Doc.Sust]

Here's another option for you, Stronglikevicking:
suspended chain squats or bands in the rack.lol.

i already said that.

[Stronglikevicking]

I modified my feet position, i point my feet out a bit and i let box squat in the locker for a while until my knees will be 100% ok, and like that i did not feel pain. Because with the box squat, the mvts change to eccentric to conccentric, so i don't feel pain in the knee; if i keep my feet a bit out and keep the mvts eccentric, and for my max effort day, i supply squat mvts, anyway it was very rare that i did squat on my max effort day.I just do dynamic squat, so i work between 25-50% with chain that give me 75% at the top of the mvts, the pain was at the bottom position not at the lock position. And important things its that i try not to explose at the bottom mvts, but i push as hard as posible on the bar right after the paralelle is past, around one inch higher.
thank you.

[artica]

pause squats. Pause squats have helped me tremendously. I now perform half the amount of sets with pause squats and the other half box squats on my DE days........ great strength and explosion builder.

Not much better than the stuff mentioned but keep in mind that it's another option.

[Stronglikevicking]

ya thank you i'll try to variate more my DE for the squat day, thank you.

[powerliftmike]

im not a big fan of box squats. they dont help me much. prolly cause my squat stance is so wide to begin with. rehband sleeves really help my knees recover from injuries and prevention. i suggest getting some

[Stronglikevicking]

Could you help me, because i don't know or don't understand what is rehband sleeves? thank you!

[Doc.Sust]

i used to have a link to a site that sold them.. i will try to find it

[Stronglikevicking]

ok thank you