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 high on back of shoulders and grasp barbell to sides. Dismount bar from rack and stand with shoulder width stance.


Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend knees and hips 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 throughout forefoot and heel. Knees should point same direction as feet throughout movement. See Squat Mount and Dismount. See spotting technique and spotting assistance. Also see Squat for Targeting Glutes and Squat Analysis.

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