How To Box Squat

Online Coaching Available:
http://ShawnBellon.com

Social Media:
https://instagram.com/coachbeefbag
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Little about me:

  • published writer in several top magazines (made of paper)
  • multi-state, national and world record holder in powerlifting * 800+ raw squatter at 260 lbs
  • 450 raw bench press at 260 lbs
  • 755 raw deadlift at 260 lbs
  • 365 seated military press at 260 lbs
  • National qualifier in bodybuilding (long time ago)
  • Wellness coordinator
  • Public speaker
  • Mental health advocate

I start with getting everyone stronger first as the foundation of our programming while providing personalized training to help YOU achieve YOUR goals. YOU ARE the priority.
Providing a myriad of strategies is what I believe sets apart a veteran personal trainer/coach compared to someone with less experience.

I treat everyone like an athlete of some sort regardless of their background. Strength, flexibility, endurance and functional ability are all imperative for a healthy human being. For more information on please feel free to contact me with the subject listed.

ONLINECOACHING

ūüėĀLearn from my successes and setbacks as a lifter of over 30 years

Interested? Contact me to sign up today.

TeamRPTS #bloodsweatchalk #rawpowertrainingsystems #powerlifting #powerlifter #onlinestrengthcoach #healthandfitness #coaching #fitspo #workout #deadlifts #MotivationMonday #nostigmamentalhealth #mentalillness #mentalhealthfacts #mentalhealthawareness #mentalhealthresources #health #wellness #nami #namiutah #stigmafree #endthestigma #suicideprevention #crisis #treatment #lifeline

Black Friday & Cyber Monday Sale

ūüĎĹGeneral coaching $75 month
ūüĎĹCompetitors $150 month
ūüĎĹNutrition $100
ūü§ėCombo of coaching and nutrition 20% off
ūü§ď Free t-shirt with any purchase

Venmo: coachbeefbag

Sign up https://bit.ly/33aurep

blackfriday #smallbusinessowner #thanksgiving #cybermonday

‚ě°published writer in several top magazines (made of paper)
‚ě°multi-state, national, and world record holder in powerlifting
‚ě°800+ raw squatter at 260 lbs
‚ě°450 raw bench press at 260 lbs
‚ě°755 raw deadlifts at 260 lbs
‚ě°365 seated military press at 260 lbs
‚ě°National qualifier in bodybuilding (a long time ago)
‚ě°Wellness coordinator
‚ě°Public speaker
‚ě°Mental health advocate

I start with getting everyone stronger first as the foundation of our programming while providing personalized training to help YOU achieve YOUR goals. YOU ARE the priority.
Providing a myriad of strategies is what I believe sets apart a veteran personal trainer/coach compared to someone with less experience.

I treat everyone as an athlete of some sort regardless of their background. Strength, flexibility, endurance, and functional ability are all imperative for a healthy human being. For more information on please feel free to contact me with the subject listed.

ONLINECOACHING

ūüėĀLearn from my successes and setbacks as a lifter of over 30 years

Interested? Contact me to sign up today. https://bit.ly/33aurep

Essentials in competing and training

 

Singlets
Make sure the singlets are within the rules of the federation you compete in. Please don’t just assume especially because of regional event let you wear it and then someone that is actually enforcing the rules says “No. You can’t wear that to compete in.” I have seen it happen ALOT. Know the rules!

https://inzernet.com/collections/singlets/products/singlet
Amazon is always an option where I purchased before.
https://www.amazon.com/dp/B00AS13NOG/ref=cm_sw_em_r_mt_dp_U_re7bDbE4FB0DV

Belts
10 or 13mm refers to the thickness of the belt.¬† A beginner especially female will be fine with a 10mm. If they company has in stock that is great but some take a while to have made so plan ahead. All belts will need to be 4″ in height. It is standard.¬† Also Velcro is generally a no go…and poor quality anyway.
https://www.andersonpowerlifting.com/powerlifting-belts-toro-texas-s/1833.htm

Knee sleeves
SBD is great and the long lasting standard. Are they essential? No. Great for training and keep the joints warm. Know the rules for your federation that you compete in. Is one federation ok while another isnt BUT you plan on competing in a couple of different feds? Cross reference and see what will make the most sense financially. Keep it simple in the end.
https://www.sbd-usa.com/

Wrist wraps
YES! USE THEM! Notice I said wraps not straps. Protect the wrists as much as possible please. Benching and yes squatting can beat your wrists up. You don’t want to be some old hip replaced, has-been with wrist issues because he didn’t use enough preventative care…I have heard.

Wraps can be softer material or very stiff which for some is distracting and uncomfortable. If you have the option start with a softer wrap and go from there. Again find out the rules for the length of wrap you are allowed to have in competition.


Additional tools I recommend:
Chalk
https://www.handarmorchalk.com/
Bands
https://www.elitefts.com/shop/accessories/bands-1.html
Having bands up to an average band for most is pretty fantastic if financially affordable

Bench Blokz
Great to have the 1/2 board all the way to 5 board. Saves on the shoulders and let’s you do overload work.
https://www.amazon.com/stores/node/13204798011?_encoding=UTF8&field-lbr_brands_browse-bin=BenchBlokz&ref_=bl_dp_s_web_13204798011
ProLoc Collars
http://proloccollars.com/
https://www.roguefitness.com/rogue-proloc-collars
Fat grips
Standard blue is perfect!
https://www.amazon.com/stores/page/219A4664-5B04-463F-93A4-BFE99DB15683?store_ref=storeRecs_Instant_13204798011
Tourniquets (blood flow restriction training)
https://www.amazon.com/dp/B07GYLLHG3/ref=cm_sw_r_tw_dp_U_x_RB7bDbH4KCH7F
Lacrosse balls or “peanuts” are great to always have for self care.

“But wait! You didn’t mention shoes Shawn.”

No I didn’t. I have watched the industry capitalize on the shoe “need” for lifters. In general, your squat sucks because you are weak in some capacity. That can be fixed. Adding a shoe isn’t the issue. The fractional differences isn’t worth addressing. Wear a firm stable shoe. Leave it at that.

Train the way you expect to compete

Squatting was always something I was just built to do well.  Add in hard work and study with good genes; you get some great results.   A good coach works with the lifter constantly.  No part is more important than the other.  It is always a partnership! Here are some tips that I have shared with lifters.  These are guidelines while working with a client in person I might make different adjustments as the lifter can have nuances that are very beneficial to the lifter already.


Warm ups:

These are a combination of active and direct warm ups.  Active can be cardio, rolling etc. Direct warm ups are done with the actual lift itself.  Never tire yourself out during warm ups and always use this as assessment time to see how you are feeling.  If things feel heavy maybe go lighter. Seems like common sense but too many times people are married to the idea of the set numbers.  Flexibility in programming is a precursor to long term success and longevity.

Warm Up Options

Set up:

Bar placement, bracing and the walkout are all part of the set up not excluding feet spacing as well.  Bar placement is the foundation to you success in the squat. So long as the bar is stable and works with your mechanics that is what matters whether low, middle or high bar placement.  Keep the humerus pulled in tight to keep the upper back engaged along with the rear delts. This will keep you from rounding as much when in trouble. Bracing is just learning to take in air in the stomach and lungs and holding to support the spine to a higher degree than the belt alone.  The idea is to push into your belt while sort of crunching down. Brace when lifting the bar off the rack and before you start your squat. Walkouts need no explanation beyond what we discussed but please practice them.

Squat Tips

Bracing

Environment:

Be aware of your surroundings particularly in a mainstream facility.  Never be afraid to approach people to give you space. Safety is paramount.

Foot placement:

This is partly comfort based but also based on the bar placement and the shoes you wear.  Be aware how these variables impact you as a lifter. A close stance in heels with a high bar is prone to balance issues for example.  Too wide can make depth challenging as too narrow can throw balance off. Remember regardless of the foot placement the power is from the midfoot to the heel.  Experiment and take the time to see what feels good based on our first rule: STABILITY.

Bar placement:

Already mentioned but learn and understand why you use the bar the way you do.  Understand which placement is best for your mechanics. This is always going to be something that is individual.  Be willing to experiment. Low bar is optimal for a powerlifter many times but can cause shoulder and bicep tendon pain over time for some.  High bar can work great if the person is very quad dominant and squats upright but getting out of that upright position can be devastating to a strong finish.

Depth:

If not competing find a comfortable range of motion period.  If competing learn to lift every time like on the platform which includes depth on every rep.  Know what is good by feel not others telling you. The ping effect of the lifter hearing creates tentativeness and is very robotic.  The first sign of an unprepared lifter is bombing out of a meet for depth.

Opening Knees For Better Depth

Mobility:

Your feet, bar ride and depth are all factors of mobility. ¬†Heels can¬† come¬†¬†¬†¬† up because of high bar position pitching the lifter forward as can tight achilles¬†¬†¬†¬†¬† and hips. ¬†When squatting your descent is based on bending at the hips first. Lifters than bend at the waist often get stuck being pitched forward and can even ‚Äúlean into parallel‚ÄĚ which is a crap shoot for white lights.

Mobility WOD for Ankles

Bar Path:

Sitting back is incorrect.  Drop. Drop it like its hot. Whatever helps you to understand. Raw lifters drop but we do stick our butts out. The bar should really travel in a straight line up and down.  Try some of the apps around to see the difference of a box squat and a regular squat. Perfect practice makes perfect so consider box squats as a secondary or assistance exercise at best.

Using elbow torque

Questions?  Feel free to email me.