Box Squat with Chains

Technique

How to perform Box Squat with Chains

1. Set a stable box behind you in the squat rack at the intended seated depth.
2. Secure matched leader-and-heavy-chain assemblies at both bar sleeves, with a few heavy links remaining on the floor when you stand tall.
3. Position the bar across your upper back, brace your torso and unrack it.
4. Adopt your established stance and bend your hips and knees to sit back and down onto the box.
5. Pause without bouncing or relaxing your trunk brace while more chain links settle on the floor.
6. Push through your feet to stand as more heavy links lift from the floor.
7. Repeat under control, then return the bar to the rack.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.