Instructions
Using a squat rack, position the bar so that it is inline with your upper chest. Take an even grip, duck under the bar and then place the bar on your upper back. Squeeze your shoulder blades together, and bring your feet together. Now stand up and away from the rack. Place your feet approximately shoulder width apart and your feet out at a slight angle. Keeping your head neutral and your eye line down and out, squat down by bending at the knees and bringing your hips back and down. Descend until your thighs are just past parallel to the floor. Ascend by extending knees and hips until your legs are straight.
Tips
Place the chains on the outside of the weight plates. The purpose of the chains is the create more resistance as you ascend from the bottom of the squat, making you have to work harder to stand back up. They will also work your trunk stability more than a standard squat.
Do not place the bar up on top of your shoulders, Have it a little lower on your back and squeeze it in to your back with our back muscles and strong grip. Focus on pushing your back in to the bar. This will help your chest to stay upright and not bend forward as you are descending or ascending.
