Squat with Chains

What it is

This is a challenging barbell squat variation that adds accommodating resistance, meaning the weight changes throughout the movement. It primarily engages your quadriceps, with significant involvement from your glutes, hamstrings, and adductors. Your calves and lower back also contribute to stabilize the lift.

Technique tips

• Set chains so a few links remain on the floor at the top.
• Keep a tight arch in your lower back and squeeze your shoulder blades.
• A wider stance can increase glute, hamstring, and adductor engagement.
• As you descend, push your knees and hips out, aiming for parallel depth.
• Maintain a tight core and straight back throughout the entire movement.
• Drive up powerfully through your heels, leading with your head.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.