Comments on: Core Strength: Box Squat To Balance Pelvis http://www.coreawareness.com/articles/boxsquat/ Welcome to the home of Liz Koch. You will find articles, workshop schedules, and books available on the Psoas muscle and related subjects. Mon, 02 Jan 2012 21:47:14 +0000 http://wordpress.org/?v=2.9.2 hourly 1 By: Pam http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-4380 Pam Sat, 10 Dec 2011 18:10:37 +0000 http://www.coreawareness.com/?p=565#comment-4380 Do you have the video of this squat? Liz, your work is MUCH appreciated. I'm a former runner who never warmed up, ran 15 miles at a time - out of touch with my hips! I've spent thousands of dollars on chiropractors and physical therapists - asking for help with the chronic pain in my right hip. None had spoken about the psoas - that's the problem! Because of your work and my practicing it, I can now walk without my right hip numbing out. I can run around with my 3.5 year old grandson, too! I recommend your books to my clients. I do life coaching and I'm a mental health therapist. Body awareness and body healing are key to emotional health! Thanks! Do you have the video of this squat?

Liz, your work is MUCH appreciated. I’m a former runner who never warmed up, ran 15 miles at a time – out of touch with my hips! I’ve spent thousands of dollars on chiropractors and physical therapists – asking for help with the chronic pain in my right hip. None had spoken about the psoas – that’s the problem! Because of your work and my practicing it, I can now walk without my right hip numbing out. I can run around with my 3.5 year old grandson, too! I recommend your books to my clients. I do life coaching and I’m a mental health therapist. Body awareness and body healing are key to emotional health! Thanks!

]]> By: markus http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-4022 markus Tue, 15 Mar 2011 00:53:05 +0000 http://www.coreawareness.com/?p=565#comment-4022 i like the step by step and the pictures shown.. i didn't it is this way to do squats... tnx alot... i like the step by step and the pictures shown.. i didn’t it is this way to do squats… tnx alot…

]]> By: Amelia http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3951 Amelia Thu, 11 Nov 2010 19:13:04 +0000 http://www.coreawareness.com/?p=565#comment-3951 Hi, Liz. Really great to have found your website. I've been trying the CRP for the last 2 days and felt it's a great way to start. You mentioned above that a video of the box squat is coming... is that still in the plans? It'd be really great to have a voice and visual guidance! I'm reading through your articles, and am looking forward to more learning experience from you. THank you! Hi, Liz. Really great to have found your website. I’ve been trying the CRP for the last 2 days and felt it’s a great way to start.

You mentioned above that a video of the box squat is coming… is that still in the plans? It’d be really great to have a voice and visual guidance!

I’m reading through your articles, and am looking forward to more learning experience from you. THank you!

]]> By: Liz Koch http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3696 Liz Koch Sun, 28 Mar 2010 16:28:56 +0000 http://www.coreawareness.com/?p=565#comment-3696 Constructive Rest Postion (CRP) is the place to begin. Spending 10 minutes in CRP helps create a more neutral midline. As gravity releases any tension in the Psoas all the bones are free to fine a natural balance. the spine elongates, the pelvis centers, the hip sockets open....after you get up you'll probably notice more weight through both legs and an equal weight throughout each foot. A great place to begin box squatting. If you need a refresher on CRP go to my articles page - most every article has a picture and description of working in CRP. Constructive Rest Postion (CRP) is the place to begin. Spending 10 minutes in CRP helps create a more neutral midline. As gravity releases any tension in the Psoas all the bones are free to fine a natural balance. the spine elongates, the pelvis centers, the hip sockets open….after you get up you’ll probably notice more weight through both legs and an equal weight throughout each foot. A great place to begin box squatting. If you need a refresher on CRP go to my articles page – most every article has a picture and description of working in CRP.

]]> By: Jeanne Franks http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3693 Jeanne Franks Fri, 19 Mar 2010 22:07:53 +0000 http://www.coreawareness.com/?p=565#comment-3693 Going to try this exercise. Is there any warm up needed? Going to try this exercise. Is there any warm up needed?

]]> By: Liz Koch http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3292 Liz Koch Wed, 03 Jun 2009 20:55:59 +0000 http://www.coreawareness.com/?p=565#comment-3292 I asked Deric to comment and here he is: Walt, I too began squatting at a young age... but I hurt my knees and back (C,T,L , and Sacrum) repeatedly for years doing them too balistically, with too much knee flexion, and not enough engagement of my core to maintain spinal position.  You were lucky to have a good coach early on. Due to an ankle injury (motorcycle) I now have limited range of motion with my left ankle.  So, if I squat with a narrow stance and more knee flexion, I choose to wear my olympic lifting shoes (with a heel).  But if I'm squatting in my strongest groove (wide/sumo), using my hips... I wear Chuck Taylor Converse.  But I like to squat both ways... both can teach us slightly different structural patterns as to how we move, and how to correct our mechanics for neutrality and equalization. I more often than not squat with a Safety Squat Bar... much less stress on the shoulder girdle, and an increased emphasis on core strength due to the camber angle.  15lbs - 75lbs Medicine balls and roundish stones work good to hold on the chest in a Zercher/Front squat position while doing squats and lunges.  Again, really comfortable on the shoulders, and emphasizes core strength to stay upright.    We squat off boxes, foam, stability balls of various heaights... we use different bars... we use various foot positions with varrying amounts of hip / knee flexion, we use the Contrast Method to accomodate resistance with bands, chains, and weigth releasers.  So I do alot of squatting... but with alot of variety.  I train by the Prelipin % chart. Originally defined by Russian weight lifters and interpreted by Louie Simmons of Westside Barbell.  I have my own skew on the program which I feel is more conducive to overall health than the Westside Plan.   But I basically rotate Dynamic Effort method, Max Effort method, Repetition Method, and Assistance Workouts... for both upper and lower body.    Posterior chain and hip conditioning is vital... most people develop quad/knee dominant leg patterns... getting the hamstrings, hips and low back healthy and functional will allow greater strength potential in the body. Band leg curls, Reverse Hypers, Glute/Ham Raises, Single Leg Squats and Single Leg Straight Leg Deads, and Walking Lunges with medicine balls and knee pads on, so you can tap your knee, safely on the ground each stride, using core to stay upright and maintain pressure on heel of front foot each step (for posterior neurology). Abdominal strength is key... I can't believe I'm going to be attempting an 804 squat at my upcoming meet!  At 40 yrs old.  Healthy and strong core, posterior chain, and hips is vital. Best Regards, Deric- You can see Deric's recent rep work at: http://www.youtube.com/watch?v=eLsS5BQcT-c I asked Deric to comment and here he is:
Walt,
I too began squatting at a young age… but I hurt my knees and back (C,T,L , and Sacrum) repeatedly for years doing them too balistically, with too much knee flexion, and not enough engagement of my core to maintain spinal position.  You were lucky to have a good coach early on.
Due to an ankle injury (motorcycle) I now have limited range of motion with my left ankle.  So, if I squat with a narrow stance and more knee flexion, I choose to wear my olympic lifting shoes (with a heel).  But if I’m squatting in my strongest groove (wide/sumo), using my hips… I wear Chuck Taylor Converse.  But I like to squat both ways… both can teach us slightly different structural patterns as to how we move, and how to correct our mechanics for neutrality and equalization.
I more often than not squat with a Safety Squat Bar… much less stress on the shoulder girdle, and an increased emphasis on core strength due to the camber angle.  15lbs – 75lbs Medicine balls and roundish stones work good to hold on the chest in a Zercher/Front squat position while doing squats and lunges.  Again, really comfortable on the shoulders, and emphasizes core strength to stay upright.   
We squat off boxes, foam, stability balls of various heaights… we use different bars… we use various foot positions with varrying amounts of hip / knee flexion, we use the Contrast Method to accomodate resistance with bands, chains, and weigth releasers.  So I do alot of squatting… but with alot of variety. 
I train by the Prelipin % chart. Originally defined by Russian weight lifters and interpreted by Louie Simmons of Westside Barbell.  I have my own skew on the program which I feel is more conducive to overall health than the Westside Plan.   But I basically rotate Dynamic Effort method, Max Effort method, Repetition Method, and Assistance Workouts… for both upper and lower body.   
Posterior chain and hip conditioning is vital… most people develop quad/knee dominant leg patterns… getting the hamstrings, hips and low back healthy and functional will allow greater strength potential in the body.
Band leg curls, Reverse Hypers, Glute/Ham Raises, Single Leg Squats and Single Leg Straight Leg Deads, and Walking Lunges with medicine balls and knee pads on, so you can tap your knee, safely on the ground each stride, using core to stay upright and maintain pressure on heel of front foot each step (for posterior neurology).
Abdominal strength is key… I can’t believe I’m going to be attempting an 804 squat at my upcoming meet!  At 40 yrs old.  Healthy and strong core, posterior chain, and hips is vital.
Best Regards,
Deric-
You can see Deric’s recent rep work at: http://www.youtube.com/watch?v=eLsS5BQcT-c

]]> By: Walt http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3284 Walt Tue, 02 Jun 2009 23:39:40 +0000 http://www.coreawareness.com/?p=565#comment-3284 There are some great guidelines here for doing the squat and getting the most out of it. I first started doing squats at age 15 and was instructed by an international track and field competator.He gave me a wonderful start. This is a carry over exercise that has helped me in many sports.I even ended up doing some power lifting competion. Good description of how important the weight bearing is on the foot.In the early 1960's they taught lifters to place your heels on a 2x4 board,that would raise your heel two and a half inches above your toes.That led to some balance and movement issues.The present teaching is much better. Eventually I backed off on the huge poundages lifted and went to placing the barbell on the front of my shoulders for better posture during the exercise,this also allowed the squat work to be more effective for my body.Also lower weight allowed me to include more muscle groups. Walking lunges with dumbells in both hands also made the workout apply better to day to day things I do. Over time I developed an imbalance in my flexor/ extender relationship, in my quadraceps to hamsring area, that I resolved by including Pilates work in my exercise program. Walt There are some great guidelines here for doing the squat and getting the most out of it.
I first started doing squats at age 15 and was instructed by an international track and field competator.He gave me a wonderful start.
This is a carry over exercise that has helped me in many sports.I even ended up doing some power lifting competion.
Good description of how important the weight bearing is on the foot.In the early 1960’s they taught lifters to place your heels on a 2×4 board,that would raise your heel two and a half inches above your toes.That led to some balance and movement issues.The present teaching is much better.
Eventually I backed off on the huge poundages lifted and went to placing the barbell on the front of my shoulders for better posture during the exercise,this also allowed the squat work to be more effective for my body.Also lower weight allowed me to include more muscle groups.
Walking lunges with dumbells in both hands also made the workout apply better to day to day things I do.
Over time I developed an imbalance in my flexor/ extender relationship, in my quadraceps to hamsring area, that I resolved by including Pilates work in my exercise program. Walt

]]> By: Liz Koch http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3234 Liz Koch Sat, 30 May 2009 19:16:57 +0000 http://www.coreawareness.com/?p=565#comment-3234 Thanks! Be sure to check back soon - there will be photos and a video added to help readers understand how-to practice the Box Squat. Thanks! Be sure to check back soon – there will be photos and a video added to help readers understand how-to practice the Box Squat.

]]> By: Marguerite http://www.coreawareness.com/articles/boxsquat/comment-page-1/#comment-3208 Marguerite Wed, 27 May 2009 19:08:28 +0000 http://www.coreawareness.com/?p=565#comment-3208 Thank you. Not only is this a great exercise, but the way you describe the alignment and internal attention is excellent. Thank you. Not only is this a great exercise, but the way you describe the alignment and internal attention is excellent.

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