Exercise Library
Chain Front Squat
The chain front squat is a simpler and less risky method of creating accommodating resistance—increasing the load on the bar as you stand from the squat to work on both acceleration from the bottom and further loading the stronger range of motion at the top.
Hang the chains so the majority of their weight will be supported on the floor at the bottom of the squat, and they will be completely hanging as you near the top.
Squat as usual, and accelerate out of the bottom maximally to generate as much speed as possible to drive through the increasing resistance.
A 2-5-second pause in the bottom can be used to further emphasize faster acceleration.
Purpose
Adding chains to the bar is known as accommodating resistance and serves the same purpose as bands—to increase the resistance as the athlete moves higher in the squat and becomes mechanically stronger. This both increases the strengthening of that higher range of motion relative to using a static load, but also forces the athlete to accelerate more aggressively in the recovery, which improves speed, power and raw strength. Chains are typically preferable to bands because the weight is easier to calculate, they’re more accessible because they don’t require attachments on the floor, and they’re safer because the bar is independent of the floor and has no potential horizontal force acting on it.
Programming
Chains can be added to any squats in a program. They can be added to a lighter day of the week to focus more on speed, or they can be used with heavier squat sessions to maximize strength through the entire range of motion. Select chain weight that allows the motion to be completed with fairly constant speed the whole way, i.e. no noticeable slowing down as the chains come off the floor.
Hang the chains so the majority of their weight will be supported on the floor at the bottom of the squat, and they will be completely hanging as you near the top.
Squat as usual, and accelerate out of the bottom maximally to generate as much speed as possible to drive through the increasing resistance.
A 2-5-second pause in the bottom can be used to further emphasize faster acceleration.
Adding chains to the bar is known as accommodating resistance and serves the same purpose as bands—to increase the resistance as the athlete moves higher in the squat and becomes mechanically stronger. This both increases the strengthening of that higher range of motion relative to using a static load, but also forces the athlete to accelerate more aggressively in the recovery, which improves speed, power and raw strength. Chains are typically preferable to bands because the weight is easier to calculate, they’re more accessible because they don’t require attachments on the floor, and they’re safer because the bar is independent of the floor and has no potential horizontal force acting on it.
Programming
Chains can be added to any squats in a program. They can be added to a lighter day of the week to focus more on speed, or they can be used with heavier squat sessions to maximize strength through the entire range of motion. Select chain weight that allows the motion to be completed with fairly constant speed the whole way, i.e. no noticeable slowing down as the chains come off the floor.
