Box Squats for Better Depth
HTML-код
- Опубликовано: 31 мар 2024
- 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!
Instagram: / basementbrandon
Affiliates
Rogue Fitness: bit.ly/3JG7KVq
REP Fitness: bit.ly/3Y5J90t
The Strength Co: bit.ly/2PA6FF0
GymWay USA: bit.ly/3REE5Of
Use code "BASEMENT" to save at:
generalleathercraft.com/
www.lift.net/
www.juggernautai.app/
macrofactorapp.com/
hspowerfitness.com/
conqueringbarbell.co/
weartolos.com/
barbellrescue.com/
Got a home gym question, product idea, or want to work together?
Email me here: brandoncampbellfitness@gmail.com 
Спорт
I've used a series of lower boxes to coach someone into getting used to squatting to depth over time. Great advice, per usual.
You look like you have a big ol box squat 😘
Love the videos dude. You are an inspiration of mine
I appreciate that!
Great advice! I need to add this in!
I feel like you'd have the equipment
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.
and a great spot to sit and scroll IG between sets...
Nice one! I’d say they also helped me pinpoint good depth.
Good to hear!
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
Yeah it's a beast! but does make a great seat for resting between sets :)
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.
Guilty as well
College strength coach introduced me to this and my god, do I love this. Game changer and an awesome tool for everyone to have.
That's awesome, really helpful!
Box squats are great!
Everybody loves a good box.
I love box. and squatting is great too
hey now!
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.
Might have to give that a go
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.
Nice!
Great information! Which adjustable box do you have again? Do you recommend it?
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.
@@BasementBrandon that’s a whole lotta box!
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!!!!!
Def a helpful tool
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?
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.
@@BasementBrandon yeah same. Mixed plates on a bar gives me sleepless nights haha..
Yeah for me to utilize this I would need a different box. My 3 in 1 box doesn’t get that low
EliteFTS has a 14/16/18 foam one. Awesome.
Same, so I went and bought a new box 📦
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?
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.
I will use a DB or kettble bell for goblets
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.
:(
I think of it as two different things:
1. Box squat
2. Squat to a box
Different things, different purposes.
Makes sense!
I have been known to rock a box or 2 in my day
hey now
Found my next drinking game: take a shot every time you say box during this video. Good stuff as always, B!
P.S. I blacked out drunk 25 seconds into the video.
BOX
@@BasementBrandon 🤮
Thoughts on pin squats for similar purpose?
Another good movement but it doesn’t enforce hinging as much for me.
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.
Barring the expense and material makeup, Strongarm or Rogue Squat bar?
Rogue. StrongArm used to be a very good value but increases pricing and hit or miss quality make it more of a gamble now.
cool vid
Thanks for taking a look
I'm like you. TBH it seems like no matter how low i squat it never looks like i break far past parallel much.
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 😭
What preworkout do you use?
It varies but mostly 110 supps or PR Breaker
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.
Box doesn’t make it easier. It’s WAY HARDER. The stopping and resting makes it really hard.
Right on!
@@Xplora213 I’d sit there and never get up
@@TacticalStrudel use safeties, no problem 😂
who makes that beautiful weight tree in the background at 1:27 thats shaped like an upside down 7?
That looks like a Bridge Built plate station. It's very pricey but highly customizable. Basically luxury gym equipment
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.
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?
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?
@@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?
@@markgomez5907 It's hard to say without seeing. Are you stopping your bracing?
@@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!
@@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.
Hey Brandon, what type of cardio do you do?
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.
@@BasementBrandon thanks would that longer ride be at a steady pace or higher intensity. Would you stay lean through diet mainly?
@@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.
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.
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.
Brandon, what’s your height and how high is the box?
I am 6'3" not exactly sure the box height off hand.
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)
It can be!
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.
Depth Before Dishonor!
😅
Haha TAP THAT BOX. Heyoooo
😅
Box squats caused me to better ascertain the paradoxical nature of freedom and self-indulgence.
Put that on a t shirt.
Love box squats for angry knees.
💪
Can your box go lower than that?
I believe I have 1 or 2 more slots to go down.
Much respect for being honest with yourself about this. Let's face it, these days every single big name powerlifter is a "high" squatter. However, nobody will admit it, and the judges just ignore it, because the constant records are good for publicity.
I would say, compared to what is going on in powerlifting these days, you are not a high squatter. Maybe compared to vintage Fred Hatfield you are a high squatter, but compared to say Ray Williams, definitely not a high squatter. Compared to Zahir Khudayarov, you might as well be Tom Platz.
always room to get better!
I should try a box more.....my wife told me I have a depth problem
Maybe the box is too deep
Great Points.
This helps builds that muscle memory. Which helps morons like myself 😂
Moron checking in 🙋🏻♂️
You forgot to mention for recovery purposes....you know, when those old A$$ hips start acting up.....or is that just solely my problem 😅
My hips just don't work anymore lol
Just go ATG then you know depth is as good as it can get
Mechanically low bar and ATG do not go together.
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
It can make a difference.
@@BasementBrandon if your competing but for your run of the mill bodybuilder no their is no difference
2nd!
🥈
Sorry Brandon, but you are probably the most consistently incorrect fitness RUclipsr. Garage > Basement all day :P
Thanks for the great content as always sir!
Get you a RUclipsr that can do both!
April Fool's?
Not this time
Damn little late to the game dude. You just figuring this out now
I made a similar video a decade ago.
First one!
🥇
01:41 am I the only one how read "XHAMSTER" instead of "XMASTER"? 🐹🥲🤣
I told them they need to change the name lol