Chain Squats

Clip and secure chains at both ends of the bar. Adjust the length of the chains so that a few links remain on the floor when you straighten up with the barbell on your shoulders. Get under the bar, place it on your shoulders. Squeeze your shoulder blades together, turn your elbows forward. Remove the bar from the racks, step back. The back is arched at the waist. Set your feet wider if you want to load your back, glutes, adductors, and hamstrings. The head is raised. Begin the squat by pushing your pelvis back, bending your knees and hips. Your shins should be perpendicular to the floor, sit as deep as you can. Pushing off the floor, straighten your knees and straighten up, taking the starting position.