Don't Box Squat (Do This Instead)

Don’t Box Squat
Lifters doing a “box squat” in many gyms have essentially allowed their butt to fall onto a box. Don’t do this! This is very dangerous for your spine and while you may have gotten away with this for years, the micro damage which accumulates can turn into macro damage over time.
Instead we’re going to use a different type of squat to help achieve your goals (unless you are a powerlifter). This variation involves going down to a surface, tapping it, and then coming back up. I actually prefer a soft surface so I don’t cheat by sitting down all the way on the box and because it’s safe for my spine. By doing this, you're building reactive strength which can help in activities like allowing you to jump back from a car running through a red light even though you have the right-of-way.
Another obstacle which often pops up with box squatting is a rounding of the back. Keep your back straight! To prevent this, you need to choose pads (preferably) which are soft enough for you to get down too without rounding your back. When your back rounds, this is the position the spine most vulnerable in. Overtime, you may be asking for a back injury.
Included with all of this are safety bars. If you do use soft pads, it’s pretty critical to use safety bars. These bars can provide a safety net in case you go down too far and can't come back up, preventing injury. However, you should be able to essentially “dump” the bar if need be putting oneself in awkward positions.
An alternative to the back squat is the front squat. Some people simply don't like backs squatting or is painful for them. This is why the front squat is a great by itself since it can allow many individuals to safely squat and there is less risk of rounding the back with a front squat.
Many lifters when they begin squatting do actually squat down to a decent depth. However, over time these same lifters can end up squatting to half of their original depth when they load up the bar. This is why the "tap squat" can be highly valuable as it insures you will not cheat.
Some lifters can get stuck on a box squat. If this is the case, you can dump it onto the safety bars. But this is why using a pad can be advantageous because one the soft pad allows one to keep a straight spine much easier than using a box because the pads lower while a box does not. Then, the bar can safely be lowered onto the safety bars.
In summary, there usually is no need for the traditional box squat unless you are a powerlifter or unless you are going for very high levels of strength and a box squat is particularly useful for you. Instead, use soft pads, pay attention to proper form by insuring you have a straight spine, and using safety bars. By following these tips, you'll be able to build muscle and strength without putting your body at risk.
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Chapters
0:00: Introduction
0:25: What’s wrong with this form?
0:35: Explanation of what’s wrong
0:55: Proper form
1:31: Why this form is better
1:58: Back rounding problem
2:06: Using an elevated surface
2:22: Importance of safety bars
2:58: Alternative to Back Squat
3:15: The Box Squat is okay if…
3:42: Problem of depth
4:12: Are you using back squats safely?
4:15: How is your depth?
4:23 Outro