Squat with Chains
Muscles worked
Instructions
- 1To set up the chains, begin by looping the leader chain over the sleeves of the bar. The heavy chain should be attached using a snap hook. Adjust the length of the lead chain so that a few links are still on the floor at the top of the movement.
- 2Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings. Keep your head facing forward.
- 3With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
- 4Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Squat with Chains
The squat with chains uses the same accommodating-resistance principle as the band squat, but with chains hung from the bar sleeves instead of elastic bands. At the bottom of the movement, most of the chain rests on the floor, reducing the effective load; as you rise, the chain progressively lifts off the ground, increasing the actual weight lifted right as the squat becomes mechanically easier. This method offers a different loading feel than bands: more linear and less "elastic," which many strength-sport competitors prefer for bar feel. It's an advanced tool for building speed and power in the squat, typically integrated into a competition prep cycle. Requires access to lifting chains and solid mastery of the heavy classic squat.
check_circleBenefits
- check_circleProvides accommodating resistance with a linear feel
- check_circleBuilds speed and power in the squat
- check_circlePopular alternative to elastic bands in powerlifting
- check_circleStrengthens lockout at the top of the movement
lightbulbExecution tips
- lightbulbAdjust chain length so a link still touches the floor at the bottom
- lightbulbAttach the chains symmetrically on both sides
- lightbulbAccelerate the bar as soon as you leave the bottom of the squat
- lightbulbKeep the same technique as a heavy classic squat
warningCommon mistakes
- warningAttaching the chains asymmetrically
- warningLetting the chains hit the plates during the movement
- warningSlowing down at the top instead of accelerating
- warningNeglecting basic squat technique in favor of load
helpFrequently asked questions
What's the difference from elastic bands?expand_more
Chains offer a more linear load progression, while bands have a more "elastic" effect at the end of the movement.
How do I set the chain length?expand_more
Adjust them so a few links remain on the floor at the bottom position, ensuring enough load reduction at the bottom.
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