Barbell Squat with Box and Chains

Stand in a power rack. A box or bench of suitable height is behind you as shown. Throw the chains on the neck of the bar and secure them. Adjust the length of the chain so that a few links remain on the floor when you are in a straightened position. Stand under the bar, place it on your shoulders, holding it with both hands. Squeeze your shoulder blades together, turn your elbows forward. Remove the bar from the racks, keep your back arched at the waist. Take a step back from the racks. Place your feet shoulder-width apart. The head is raised. As you inhale, begin to squat, bending your knees, straining your legs, pulling your pelvis back. Keep moving until you sit on the box. The shins should be perpendicular to the floor. While sitting on the box, pause and relax your hip flexors. Pushing off the floor with your feet, as you exhale, straighten up, straightening your knees, returning to the starting position.