Barbell Squat (with chains)

Barbell Squat (with chains)


Utility: Basic or Auxiliary
Mechanics: Compound
Force: Push



Stand facing barbell, racked upper chest height, with thick chains hanging to floor on each side. Position bar low on back of shoulders. Grasp barbell to sides and position elbows back. Dismount bar from rack and stand with wide stance.


Squat down by bending hips back while allowing knees to bend forward slightly, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.


Chains provide increasing resistance as barbell moves away from floor. Keep head facing forward, back straight and feet flat on floor; equal distribution of weight through forefoot and heel. Knees should point same direction as feet throughout movement. See spotting technique and spotting assistance. See Squat for targeting Quadriceps and Squat Analysis. Also see Squat Strength Standards.

Related Articles