(703) 266-0118 jamieb@thenzone.com
Chain Barbell Box Squat

Set-Up

  • Adjust the squat rack so the bar holders are just below shoulder height for easy un-racking of the weight.
  • Use a box for desired depth of squat you will be working with.
  • Attach chains to the ends of the bar by lying them over the ends of the barbell. Have the chains lay in the barbell and when in an un-racked standing position, there should be one to two links of the chain on the ground.
  • Place bar on shoulders and create a shelf to rest the bar on by squeezing your shoulder blades together to keep back and shoulders tight. Do not place bar on neck or spine.
  • Grasp the bar wider but if more flexible have a narrower grip.
  • Press the floor and un-rack the bar and take a step out.
  • Place feet just at shoulder width apart or slightly outside shoulder width apart and keep toes pointed outward slightly.

Movement

  • Drop your hips and glutes to the floor and drop until you either touch the box with glues or sit completely on the box.
  • Press up through your heels without hunching your back.
  • Keep back straight and head looking forward throughout movement.
  • Repeat this for necessary reps.

Completion

  • After completion, step forward and perform a half squat into the bar stops.