Box Squat with Chains
A barbell box squat with chains hung from the sleeves so the links pile on the floor at the bottom. Load rises as the chains lift, overloading the top while keeping the bottom manageable.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Lower Back (Erector Spinae)
- Sets
- 6–10
- Reps
- 2–3
- Rest
- 45–90s
How to perform
Main muscles working (thicker lines)
Starting position
Set a box at about parallel height. Hang chains from each sleeve so a few links still touch the floor at the top, then unrack the bar onto your upper back and step back in front of the box.
Brace and push your hips back and knees out as you descend.
Sit under control onto the box as the chains pile up on the floor.
Pause briefly while staying tight.
Drive up off the box with maximal intent, pushing through the rising chain load to lockout.
Breathing: Inhale and brace before descending, hold through the pause and exhale near lockout.
Coaching tips
Sit back to the box
Stay tight on the box
Push through the chains
Common mistakes
Chains set so short they never unload at the bottom
Chains swinging from a rushed walkout
Relaxing on the box
Crashing onto the box
Safety notes
Walk the bar out slowly so the chains settle before you start.
Use a stable box and set the safety arms just below box height.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.