Barbell Squat With Chains
Description
The barbell squat with chains adds heavy chains to each end of the bar. As you squat down, more chain links pile on the floor, reducing the load. As you stand up, more chain weight lifts off the floor, increasing the load. The accommodating resistance forces explosive drive and builds lockout strength.
Muscle Group
Equipment Required
Barbell Squat With Chains Instructions
- Set up a barbell in a power rack with chains attached to each end.
- Adjust the chain length so most of the chain rests on the floor at the bottom of the squat.
- Step under the bar and place it across your upper back.
- Unrack the bar and step back into your squat stance.
- Brace your core and squat down. The chains should pile up on the floor.
- At the bottom, only the top portion of the chain hangs from the bar.
- Drive up explosively. The load increases as the chains lift off the floor.
- Lock out at the top with hips and knees fully extended.
Barbell Squat With Chains Form & Visual
Barbell Squat With Chains Benefits
- Accommodating resistance gets harder at lockout
- Forces explosive drive out of the bottom
- Builds lockout strength
- Trains acceleration through the lift
- Common method in conjugate-style training
- Useful for breaking through squat plateaus
Barbell Squat With Chains Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Adductors
- Erector spinae
Barbell Squat With Chains Variations & Alternatives
- Barbell Banded Squat
- Barbell Back Squat
- Box Squat
- Pause Squat
