Barbell Box Squat Using Chains

Differentiation: Mechanics

This variation of a box squat is unique. Here is how: you use chains. The amount of weight you lift increases as the chains lift off the floor while you progress through the repetition. This increased weight load adds to the overall power of your legs.

Starting Position

To get into starting position, do this...

1) Obtain chains.

2) Locate a squat rack.

3) Position the bench inside the squat rack so that when you sit on the end your thighs are parallel with the floor.

4) Set the bar at shoulder height in the rack.

5) Load plates onto the bar on the rack.

6) Load a leader chain onto each end of the Olympic bar. (As the leader chain lifts off of the ground, the weight will gradually increase, leading to more sustained difficulty throughout each repetition.)

7) Clip heavier chains onto the leader chains using a snap hook - so when you are standing, a few links remain on the floor.

8) Obtain heavy chains.

9) Stand inside the squat rack with your back to the bar.

10) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

11) Grasp the bar with your hands wide apart - with your palms facing forward.

12) Lift the bar up and out to remove it from the bench's pegs.

13) Place your feet wide apart.

14) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.

15) Walk the loaded bar carefully to the center of the bench.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you bend your knees and gradually lower your upper body...

3) ...until you are sitting on the bench.

4) Pause for a count of one second when you reach the bench.

5) Then, push quickly upward to a standing position.

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) Repeat reps for a full set.

8) Return the bar to the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Be sure the box is low enough so your legs will form a 90-degree angle when you squat down.

It is important to keep your head and upper back straight as you move downward.

Keep your lower back slightly arched as you move downward.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward. When you have lowered to the parallel position, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com.

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