Box Squats for Better Depth

Today I share one of the things that's helping me get better at hitting depth in training and in meets. As always it's a work in progress, but the use of an adjustable box can really come in handy!
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[@Scud5742]

College strength coach introduced me to this and my god, do I love this. Game changer and an awesome tool for everyone to have.

[@BasementBrandon]

That's awesome, really helpful!

[@garagegymgoon]

Agreed! Great tool to have in the home gym for this and for rehab purposes where you can use it to restrict depth to a comfortable height and gradually make it lower as injury subsides.

[@BasementBrandon]

and a great spot to sit and scroll IG between sets...

[@BigPantsMurda]

Great advice, I had to do the same thing. Would add: make sure the box you’re using can hold the weight you’re imposing! I also found dusting off those Olympic rings and using them to help squat below parallel and then pull forward into the squat really helps stretch out the abductors/hips to better reach depth.

[@BasementBrandon]

Might have to give that a go

[@BradArbic]

I've used a series of lower boxes to coach someone into getting used to squatting to depth over time. Great advice, per usual.

[@BasementBrandon]

You look like you have a big ol box squat 😘

[@Ginsuwarrior]

I love box. and squatting is great too

[@BasementBrandon]

hey now!

[@twistedbarbell3950]

Nice one! I’d say they also helped me pinpoint good depth.

[@BasementBrandon]

Good to hear!

[@keithhoneycutt2324]

I have been known to rock a box or 2 in my day

[@BasementBrandon]

hey now

[@bobbyhunt3009]

You use the box to help depth and as we know Good ol' Louie swore by box squats so much that they were all the strongest gym in the world did but he used the rock back to increase reversal strength. Sounds good to me For depth or strength the box squat seems to be the best way to increase both. Got to luv the Box Squat!!!!!

[@BasementBrandon]

Def a helpful tool

[@brianhopkins5251]

Box don't lie. Esp when you're new to squatting (or a newbie in general), the box is an eye opener for most people "oh, i'm not even getting close" I like doing Goblet Squats to warm up. easy to get down there and just sit for a while holding the bell and let it all loosen up.

[@BasementBrandon]

If i have time I try to work those in. I also have found using some wedges and a kettlebell and just sitting in a squat for a bit can help. Need to get back to those.

[@Dirtkid98505]

I'm like you. TBH it seems like no matter how low i squat it never looks like i break far past parallel much.

[@BasementBrandon]

It's funny b/c I watch videos of myself from a few years ago where I thought I was squatting high and now it looks like I was squatting deeper than I am today 😭

[@Murphy2043]

Box squats caused me to better ascertain the paradoxical nature of freedom and self-indulgence.

[@BasementBrandon]

Put that on a t shirt.

[@reginaldchesterfield8110]

Ah thanks for the reminder on this technique! My bench is about 90 degrees for me so I dont have a box for this activity.

[@BasementBrandon]

:(

[@BrimhallBarbellClub]

Depth Before Dishonor!

[@BasementBrandon]

😅

[@RudyMettia]

Love box squats for angry knees.

[@BasementBrandon]

💪

[@NoFate247]

Dude that first warm up, you we2re a mile high, great example of why the box squat is a great tool for hitting depth. Is hitting too much depth a bad thing? I feel like I squat too deep (almost unintentionally)

[@BasementBrandon]

It can be!

[@Xplora213]

Super deep is good if you can lift more. Most people aren’t keen to bomb a PR single fast enough to enjoy the stretch reflex.

[@keithhopkins1346]

Brandon, what’s your height and how high is the box?

[@BasementBrandon]

I am 6'3" not exactly sure the box height off hand.

[@Jay-bo1gs]

Can your box go lower than that?

[@BasementBrandon]

I believe I have 1 or 2 more slots to go down.

[@markgomez5907]

I had a bit of an issue today with my lower back while re-racking the bar on my 4th squatting set. It always seems to be where I'm most vulnerable because it's tough to avoid exhaling from fatigue at that moment. I wear a 13mm lever belt and do every stretch I can think of for mobility. I noticed I might have the bar a bit higher than you do on my back and bit of a wider grip. Could that be my problem? Anything I can do to avoid problems during the re rack? Stretching my front shoulders more and trying to lower the bar on my back?

[@BasementBrandon]

Bar and hand placement is going to vary depending on what you're trying to accomplish. A lower bar usually leads to a more bent over position as well as a wider grip (but this also varies based off build and mobility). Have any video of your squats I can see?

[@markgomez5907]

@@BasementBrandon my primary goal is for body building purposes with a rep range of 8 - 12. There's no back pain during the movement, it's just that brief moment when re racking the bar that caused my lower spine to press on the disc . I know the squat stand I'm using is problematic due to a crappy design that has me in a somewhat awkward position when lifting the bar at beginning and re racking. I'm going to get squat stands that are more comfortable like I had before when this wasn't much of a problem but then again that was before I stopped training and had more strength. I stretch everything in posterior chain including achilis heels. Also do chest shoulder stretch. Aside from that, I'm terrible at filming myself. So with that information any thoughts on bar/hand position, stretching, feet position etc?

[@BasementBrandon]

@@markgomez5907 It's hard to say without seeing. Are you stopping your bracing?

[@markgomez5907]

@@BasementBrandon appreciate the replies! Yeah I've had many years of experience with squatting and know what my form looks like. Only thing at the moment I can stand to improve is my depth but that comes with time as I regain strength. It's coming along. Just picture what you're doing with a bit less depth later in the set by the 9th rep. My bar position is slightly higher than yours, grip wider, stance a little narrower than you. And of course much less weight. Wearing a lever belt no knee sleeves. I'm 5 - 10" roughly 165 at moment with very narrow waist. I'm fairly sure the srands I'm using are putting added pressure as I described. I'm going back to the stands I used years back. I'm giving myself a visual que as always so I'm not doing anything funky with my form. I don't know if you ever had any issues re racking? That little incident had me shook for a while. Fortunately it's the first time it happened. Im fine now. But anyway, with that said, whatever piece of advice is welcome thanks!

[@BasementBrandon]

@@markgomez5907 On occasion if i change footwear that would impact my height (like going from flats to heels). What I would say to you in this case though is don't overthink it. If you've been training this long without the issue, a one time incidient is likely just something random vs an issue that needs to be addressed.

[@joeschmidhofer2674]

who makes that beautiful weight tree in the background at 1:27 thats shaped like an upside down 7?

[@alvinphan1617]

That looks like a Bridge Built plate station. It's very pricey but highly customizable. Basically luxury gym equipment

[@BasementBrandon]

I'll do a video on it. It's an interestring piece from TechnoGym. It retails for like $2500 but I got it from a reseller friend of mine for $200.

[@fwiffo42]

Great information! Which adjustable box do you have again? Do you recommend it?

[@BasementBrandon]

I have one from MBPC. It’s a beast and prob too much box for most unless you’re a larger human or want a custom painted one.

[@fwiffo42]

@@BasementBrandon that’s a whole lotta box!

[@patricknolan1991]

Hey Brandon, what type of cardio do you do?

[@BasementBrandon]

I'll ride the peloton 5 min before training and on off days aim to do a 15-20 min ride. I've been trying to get in 10k steps a day as well but that's about it for dedicated cardio.

[@patricknolan1991]

@@BasementBrandon thanks would that longer ride be at a steady pace or higher intensity. Would you stay lean through diet mainly?

[@BasementBrandon]

@@patricknolan1991 I usually will take one of the peloton classes for that, so depends on the ride, but usually higher intensity. Diet is key IMO. Right now I'm eating around 3400 kcals/day and maintaining around 218ish. Goal is to stay here another week or two and then increase slightly more and start to add some weight back on.

[@aghoover]

Thoughts on pin squats for similar purpose?

[@BasementBrandon]

Another good movement but it doesn’t enforce hinging as much for me.

[@Xplora213]

Pin is for the hole, because you are forced to pause. Your posture gets changed from the tap as well. Good assistance, not a good technical fixer.

[@Arbfor]

April Fool's?

[@BasementBrandon]

Not this time

[@Mrwatson185]

Sorry Brandon, but you are probably the most consistently incorrect fitness KZbinr. Garage > Basement all day :P Thanks for the great content as always sir!

[@BasementBrandon]

Get you a KZbinr that can do both!

[@duhneelo]

2nd!

[@BasementBrandon]

🥈

[@briangentile7305]

Damn little late to the game dude. You just figuring this out now

[@BasementBrandon]

I made a similar video a decade ago.

[@mrdicksonbhe]

First one!

[@BasementBrandon]

🥇

[@TheKurtlocker]

Years ago I got rid of my old box and have moderately regretted. I want to save for the power center one like you have but the biggest hurdle for me right now is actually space

[@BasementBrandon]

Yeah it's a beast! but does make a great seat for resting between sets :)

[@MacMillerFlowSicker]

Love the videos dude. You are an inspiration of mine

[@BasementBrandon]

I appreciate that!

[@garagegymjunkies]

Great Points. This helps builds that muscle memory. Which helps morons like myself 😂

[@BasementBrandon]

Moron checking in 🙋🏻‍♂️

[@tas1424]

I think of it as two different things: 1. Box squat 2. Squat to a box Different things, different purposes.

[@BasementBrandon]

Makes sense!

[@kenrickard7589]

Barring the expense and material makeup, Strongarm or Rogue Squat bar?

[@BasementBrandon]

Rogue. StrongArm used to be a very good value but increases pricing and hit or miss quality make it more of a gamble now.

[@hicelee11]

I should try a box more.....my wife told me I have a depth problem

[@BasementBrandon]

Maybe the box is too deep

[@TheCarterHomeGym]

Box squats are great!

[@BasementBrandon]

Everybody loves a good box.

[@carps_gym]

Yeah for me to utilize this I would need a different box. My 3 in 1 box doesn’t get that low

[@Xplora213]

EliteFTS has a 14/16/18 foam one. Awesome.

[@BasementBrandon]

Same, so I went and bought a new box 📦

[@ernest1576]

Just watched your buying Olympic plates cheap plates no difference than expensive ones if cheap plates say 45 and are 40 I'm still calling it 45 so their a little rough or center hole sloppy you can still make your mind to muscle connection it doesn't have to be perfect to lift properly

[@BasementBrandon]

It can make a difference.

[@ernest1576]

@@BasementBrandon if your competing but for your run of the mill bodybuilder no their is no difference

[@Loppnowd]

What preworkout do you use?

[@BasementBrandon]

It varies but mostly 110 supps or PR Breaker

[@TacticalStrudel]

I put a band across the rack, so my butt just has to touch the band. I’d be afraid I’d be too tempted to just take a seat on a box. Easier to adjust the height, too.

[@Xplora213]

Box doesn’t make it easier. It’s WAY HARDER. The stopping and resting makes it really hard.

[@BasementBrandon]

Right on!

[@TacticalStrudel]

@@Xplora213 I’d sit there and never get up

[@Xplora213]

@@TacticalStrudel use safeties, no problem 😂

[@TheFarrOutpost]

Great advice! I need to add this in!

[@BasementBrandon]

I feel like you'd have the equipment

[@JasonLeeno]

You forgot to mention for recovery purposes....you know, when those old A$$ hips start acting up.....or is that just solely my problem 😅

[@BasementBrandon]

My hips just don't work anymore lol

[@arttimm9153]

Considered getting or building a dedicated box for box squats to have correct height (or variation of heights). Decided instead to use my existing 17” bench and 4 sections of 3/4” stall mats to “raise the floor” in increments - allowing for a 14” height of the bench.

[@BasementBrandon]

Nice!

[@ClarksvilleBarbellClub]

Found my next drinking game: take a shot every time you say box during this video. Good stuff as always, B!

[@ClarksvilleBarbellClub]

P.S. I blacked out drunk 25 seconds into the video.

[@BasementBrandon]

BOX

[@ClarksvilleBarbellClub]

@@BasementBrandon 🤮

[@scooobyj8714]

Really like the idea of using the box for warm ups. I have had a problem with relying on sitting on the box when getting heavier.

[@BasementBrandon]

Guilty as well

[@Garage_gym48]

Great insight. Probably something I would benefit from personally. I find them difficult occasionally maintaining the brace at the bottom. Side note. Those Xmaster bumpers look vibrant AF. Drawing me in compared to your usual colour scheme. You going to review them?

[@BasementBrandon]

I need to. I'm so OCD though I don't like to mix and match plates. I only have a pair of 55s (25kg) and 45s (20kg) so haven't worked them in much.

[@Garage_gym48]

@@BasementBrandon yeah same. Mixed plates on a bar gives me sleepless nights haha..

[@markgomez5907]

Brandon you ever try dumbell squats? I know it's not used for powerlifting but I noticed it's easier to get depth with dumbbells. I typically use them for reps and just for a different angle. Any thoughts?

[@Xplora213]

Goblet ?? Very different feel. Great assistance, you can get a burn with awesome depth and a rest for your shoulders, but it won’t help your depth unless your depth is terrible. I A.M. born to deadlift, not squat, and my mobility sucks but you should be able to go beyond parallel at lower weights.

[@BasementBrandon]

I will use a DB or kettble bell for goblets

[@danb8379]

Haha TAP THAT BOX. Heyoooo

[@BasementBrandon]

😅

[@seanmoser7478]

cool vid

[@BasementBrandon]

Thanks for taking a look

[@nKrandom]

01:41 am I the only one how read "XHAMSTER" instead of "XMASTER"? 🐹🥲🤣

[@BasementBrandon]

I told them they need to change the name lol