Exercise guide
Box Squat with Chains
The Box Squat with Chains combines a controlled squat to a box with chain resistance hanging from the bar. More chain rests on the floor near the bottom, and the load increases as links rise during the stand. The quadriceps, glutes, hamstrings, hip muscles, calves, and lower back contribute.
Training context
Keeping the Box Squat with Chains controlled
The chain length should allow the resistance to change gradually without lifting every link from the floor. Both sides must be adjusted evenly before the bar is unracked.
Box height and stance still determine the squat position. Record the bar weight, chain weight, chain setup, and box height when comparing sessions.
Technique overview
Keep the chains from swinging
Attach the chains evenly and confirm that the links clear the rack. Descend toward the box with a controlled bar path and make stable contact without bouncing. Drive upward while keeping the bar centered. Slow the walk back to the rack so swinging chains do not pull the bar from side to side.
Treat this as an overview and use a range, pace, and setup you can control.