Squat with Chains

Squat with Chains is a strength - increasing chain resistance during ascent exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip adductors, Gastrocnemius, Soleus, Gluteus maximus, Hamstrings, Erector spinae
Exercise type: Strength - increasing chain resistance during ascent

Exercise technique

Chains
Attach two heavy chains to the bar sleeves with supports of equal length.
Length adjustment
Choose a length that leaves a few links on the floor at the top.
Bar
Place the bar across the backs of your shoulders and stabilize your feet and torso.
Lower
Send your hips backward while allowing the links to collect neatly on the floor.
Bottom
Keep your knees aligned with your feet and maintain torso tension.
Rise
Extend your hips and knees together against the increasing load as the links lift off the floor.
Return
Once the chains stop swinging, return to the rack with short steps.

Key technique points

Make the chain lengths equal.
Leave a few links on the floor at the top.
Keep the links out of your footpath.
Keep the bar horizontally balanced.
Account for the total load during ascent.
Lower under control.

Common mistakes

Fully suspended chains

Do not lift every link off the floor at the top and create unnecessary swinging.

Unequal lengths

Do not let one side become heavier sooner than the other.

Stepping on the chains

Do not position your feet on the links.

Losing direction through swinging

Do not swing the chains by dragging the bar sideways.

Collapsing at the bottom

Do not release torso support when the load decreases.

Forgetting the top load

Do not choose resistance by counting only the plates.

Frequently asked questions