squat with chains

What is Squat with Chains? Squat with chains is a variation of the traditional squat exercise where chains are added to the barbell. The chains increase resistance as you lift the weight, challenging different parts of the lift and improving strength and power throughout the full range of motion.

Set up a squat rack with a barbell and chains on both sides.
Step under the barbell and position it across your upper back.
Stand with your feet shoulder-width apart, toes slightly pointed outward.
Engage your core, keep your chest up, and lower your body by bending your hips and knees.
Descend until your thighs are parallel to the ground or slightly below.
Push through your heels to drive the weight up and return to the starting position.
Keep a controlled tempo throughout the movement.

Allowing the chains to swing excessively during the movement.
Using too heavy of a weight, compromising form and risking injury. - Failing to reach proper depth, leading to less activation of the target muscles.
Leaning too far forward or rounding the back, putting strain on the lower back.

Start with lighter chains to get used to the movement before increasing weight.
Focus on maintaining proper form and control throughout the exercise. - Engage your core and keep your back straight to protect your spine.
Gradually increase the weight to continue challenging your muscles over time.

Quadriceps - Hamstrings - Glutes - Core (to stabilize the body) - Lower back (to a lesser extent)