Barbell Bench Squat With Chains

Muscles worked

Setup

1. Position a flat bench inside a power rack and set the barbell at shoulder height.
2. Attach chains to the barbell sleeves so that several links rest on the floor at the bottom of the squat and lift off as you rise.
3. Step under the bar, resting it across your upper traps or rear delts, and unrack with a shoulder-width stance.
4. Position yourself so the bench is directly behind you, ensuring your heels are a few inches away from the edge.

How to do it

1. Inhale deeply, brace your core, and sit your hips back and down toward the bench with a controlled 3-second descent.
2. Lower until your glutes lightly touch the bench, pausing for a fraction of a second to break momentum without relaxing your torso.
3. Exhale forcefully and drive through your mid-foot to return to a standing position, accelerating as the chains lift off the floor.
4. Lock out your hips fully at the top and reset your breath for the next repetition.

Form checklist

• Maintain a neutral spine and keep your chest lifted throughout the movement.
• Ensure your knees track in line with your toes and do not collapse inward.
• Avoid 'plopping' or bouncing off the bench; maintain full muscular tension during the pause.
• Keep your weight distributed through your mid-foot and heels, preventing your heels from lifting.

Pro tips

• Focus on 'driving the floor away' as fast as possible on the ascent to maximize the explosive benefits of the accommodating resistance.
• Ensure the chains are adjusted so they are nearly fully off the ground at the top to maximize the load at lockout.
• Use the bench as a tactile cue for depth rather than a seat; stay 'active' even while touching the bench.

Make it harder

• Increase the ratio of chain weight to barbell weight to further emphasize the top-end strength and stability.
• Perform a 'dead stop' squat by sitting fully on the bench for 2 seconds to completely eliminate the stretch-shortening cycle.

Frequently asked

What muscles does the barbell bench squat with chains work?

The barbell bench squat with chains primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the barbell bench squat with chains?

The barbell bench squat with chains requires no equipment — just your body weight.

Is the barbell bench squat with chains good for beginners?

The barbell bench squat with chains is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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