Barbell Bench Squat (With chains)
The Barbell Bench Squat with chains enhances your squat by adding variable resistance. This exercise targets your lower body while engaging your core for stability.
- Set up a barbell on a squat rack at shoulder height.
- Attach chains to the barbell, ensuring they hang freely.
- Position yourself under the bar, resting it on your upper back.
- Unrack the bar and step back, positioning your feet shoulder-width apart.
- Lower your body into a squat, keeping your chest up and back straight.
- Drive through your heels to return to the starting position.
How to perform the Barbell Bench Squat (With chains)
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Bench Squat (With chains) using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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