Box Squat with Chains

Legs · Barbell

How to do it

Same as the banded box squat, but with chains hanging from the sleeves. Descend sending your hips back, sit on the box for an instant and stand. As you rise, the chain lifts off the floor link by link and the weight grows with you. Unlike a band, the chain **does not pull you down on the way down**, so the eccentric is cleaner and your technique suffers less. The classic mistake is letting the chains swing: once they do, the bar moves and you lose your line.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Calves, Back

See all 907 exercises