Squat With Chains

A squat variation using chains for resistance.

Instructions

• Start by setting up a barbell as if you were going to perform a regular squat.
• Attach chains to both ends of the barbell securely.
• Position the barbell across your upper back and secure it with your hands.
• Stand with feet shoulder-width apart, ensuring the chains are fully resting on the ground.
• Descend into a squat by bending your knees and pushing your hips back, maintaining a strong core and flat back.
• As you squat down, the chains will gradually lift off the floor, increasing resistance.
• Drive through your heels to return to the starting position while maintaining balance as the chains lower back to the ground.

Common Mistakes to Avoid

• Improper chain distribution leading to unbalanced lifting.
• Failing to maintain a straight back and strong core throughout movement.
• Allowing knees to cave inward during the squat.
• Descending too quickly causing a loss of balance when chains hit the ground.
• Using an inappropriate chain weight, affecting form and safety.

Additional Information