Post 2: The Chain Supported Bottom-Squat

       
          The chain supported bottom-squat is another sub-maximal lift we like to improve the rate of force development. Again, this is an exercise that fits the bill for a speed-strength lift. For purposes of the video I used a lesser load so we could get more reps in the shot. A bit more weight (between 50 -60% of your 1RM) should suffice for your own purposes around 2-4 reps up to 10-12 sets, as always, depending on your goals and work capacity.

          I like this lift because it provides an opportunity to work static overcome by dynamic movement, at the same time as going from unloaded to loaded. Unlike the bands, however, the chains provide no compensatory loading so the load stays consistent throughout the entire range of motion. As you can see in my previous post, we used the band speed-deadlift to train the posterior chain in the first pulls. This lift is beneficial for training first pulls in the action of the quadriceps group as well as the hip extensors. The concentric component of the movement is meant to be performed quickly, with the eccentric component being of secondary concern. Quick loading out of the hole from an unloaded position also makes this an effective bilateral closed chain movement for athletes.

-Alex