Squat with Chains
A barbell back squat with chains hung from the sleeves so the links pile on the floor at the bottom. Load increases as you stand, overloading lockout while keeping the hole lighter.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Adductors
- Hamstrings
- Lower Back (Erector Spinae)
- Sets
- 4–6
- Reps
- 2–5
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Hang chains from each bar sleeve so a few links still rest on the floor when you stand tall. Unrack the bar onto your upper back and walk it out slowly, feet about shoulder width.
Brace and push your knees out as you sit down and back.
Descend until your hip crease is below the top of your knees as the chains pile up on the floor.
Drive up hard, pushing through the growing chain load.
Lock out fully and let the chains settle before the next rep.
Breathing: Inhale and brace before descending, exhale near the top.
Coaching tips
Push through the chains
Spread the floor
Chest and hips rise together
Common mistakes
Chains so short they never unload
Walking out fast so the chains swing
Cutting depth
Hips rising faster than the chest
Safety notes
Walk out slowly and let the chains stop swinging before you squat.
Set the safety arms just below your bottom position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.