Dynamic Days

[bigredAEKDB]

Can anyone here give me some exercises to do on my dynamic days. And how do i box squat? I've been using 50 to 65% of unequipped max for squat. And ill use one of two boxes: a parallel box and below parallel box. I perform the movement like this " I go down and right when I feel the box I try and explode upward." Is this correct or does anyone know?

[Doc.Sust]

www.elitefts.com, that should explain it all. also with west side dynamic percnetages are vey different depending on what exercise you are using (squats or press or deads) or if you are adding chains or bands, 65% is WAY to high, for a dynaminc day at least for an experienced lifter, westside was made for the equiped lifter , not a raw lifter, so when you hear these guys are using 50% of theere max, it is 50% of there equiped max, not there rawmax, i recomend if you chose to train westside, to knock the percentages lower to compensate for not using equipment. btwn 35 to 50% at the most. i also find westside is a bad way to train for a raw lifter, and in recent studies and conversations i have had with some very well educated poeple with degrees in excercise science, and other top powerlifters<(scott mendelson, shawn lattimer) that the dyanmic days are a waste. myself i dont agree they are a waste at least not for legs, but for the press, you are better off doing another day of regualr pressing and not worry about speed. choices is yours, i cant tell anyone how to train,if it works for you, than great.

[RMBros]

No, that's not how you do box squats.

You have to sit on the box and relax all of the muscles involved, except for the lower back muscles used to keep you from rocking backward or forward.

Once you have relaxed, you can explode upward, pushing your pelvis forward as you go.

There are a ton of articles on form for box squat out there, just google it and you should find a bunch of stuff.

[kdawg21]

No, that's not how you do box squats.

You have to sit on the box and relax all of the muscles involved, except for the lower back muscles used to keep you from rocking backward or forward.

Once you have relaxed, you can explode upward, pushing your pelvis forward as you go.

There are a ton of articles on form for box squat out there, just google it and you should find a bunch of stuff.

Say what? The point of the box squat is to break the stretch reflex and stretch the hips, you dont have to sit on the box and totally relax to do that. For most lifters simply hitting the box is sufficient. Most box squats are done on dynamic days anyways and the point is to get from top to botom in a controlled manner as fast as possible. A total relaxation at the bottom is just inviting injury.

[Anthony C]

Yes bro westside is like opeing a can of worms .I would spend alot of time at the web site doc gave you.I like westside because of all the variety of work one can do on it but again can of worms bro way to much info for any one of us to write down .Good Luck ..AC

[power65]

I love box squats, but in my opinion I don't favor the way Westside does anything. Westside methods have always led to me over training and losing strength. Just my opnion.

[Doc.Sust]

I love box squats, but in my opinion I don't favor the way Westside does anything. Westside methods have always led to me over training and losing strength. Just my opnion.

me too!