Box Squat with Chains
advancedstrengthpushcompound
- Body part
- Upper Legs
- Target
- Quadriceps
- Equipment
- Barbell
- Secondary
- Abdominals, Glutes, Hamstrings, Lower Back
The box squat with chains is an advanced powerlifting variation that uses accommodating resistance to build explosive power and strength in the posterior chain. Sitting back onto the box breaks the stretch-reflex cycle, while the chains increase the load as you ascend to match your strength curve.
Instructions
- 1Set up a box at the desired height behind you in a power rack, and attach the leader chains to the barbell sleeves so that a few links remain on the floor at the top of the lift.
- 2Step under the barbell, position it across your upper back, squeeze your shoulder blades together, and unrack the bar.
- 3Step back into a wide stance, contract your core, and keep your head facing forward.
- 4Initiate the descent by pushing your hips back and knees out, lowering yourself under control until you are completely seated on the box.
- 5Pause briefly on the box to relax the hip flexors while keeping your torso and core tight, ensuring you do not bounce off the box.
- 6Drive upward dynamically off the box by pushing through your heels, extending your hips and knees to return to the starting position.