Squat with Chains

Technique

How to perform Squat with Chains

1. Set equal chain assemblies on both ends of the bar, including their secure leaders or purpose-built attachments.
2. Adjust them so a few links remain on the floor when standing and more of each chain settles onto the floor as you descend.
3. Set the bar across your established low-bar shoulder position, brace, unrack it and step into a comfortable wide squat stance.
4. Keep the bar balanced over your feet as you bend both hips and knees, allowing the torso angle required by your low-bar setup.
5. Descend to your controlled squat depth while the chains pool evenly, keeping the knees tracking with the feet.
6. Drive through the whole foot and extend the hips and knees together as the chains lift from the floor.
7. Finish standing without throwing the head back or forcing a lumbar arch, then reset your brace for the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Adductor Magnus.