Squat with Chains
A intermediate powerlifting exercise for the quads, done with a barbell.
How to do the Squat with Chains
- To 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.
- Begin 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.
- With 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.
- Keeping 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Squat with Chains
Box SquatBarbell · Intermediate
Reverse Band Box SquatBarbell · Intermediate
Speed Box SquatBarbell · Intermediate
Squat with BandsBarbell · Intermediate
Box Squat with BandsBarbell · Expert
Reverse Band Power SquatBarbell · Expert
Questions
What muscles does the Squat with Chains work?
Mainly the quads, with the calves, glutes, hamstrings and lower back helping.
Is the Squat with Chains good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Squat with Chains?
Good alternatives that train the quads: Box Squat, Reverse Band Box Squat, Speed Box Squat or Squat with Bands.
How many sets and reps of the Squat with Chains should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).