Barbell Bench Weighted Chain Squat
Build serious strength with the Barbell Bench Weighted Chain Squat! Add chains for an extra challenge and explosive power.

Required Equipment



Muscle Groups
Primary
Secondary
Instructions
1. Setup:
- Place the barbell on a squat rack at chest height.
- Optionally, attach chains to the barbell for added resistance.
- Position the bench behind you for support.
2. Positioning:
- Stand with your feet shoulder-width apart.
- Duck under the bar and position it across your upper back, just below the neck.
- Grip the bar with both hands, slightly wider than shoulder-width.
- Ensure that your elbows are under the bar and pointing back, not flared out to the sides.
3. Starting Position:
- Stand up to lift the bar off the squat rack.
- Step back a few paces while keeping your feet shoulder-width apart.
- Position your feet firmly on the ground; toes can point slightly outwards.
4. Squatting Movement:
- Inhale deeply, brace your core, and push your hips back while bending your knees.
- Lower your body as if sitting back onto the bench. Aim to squat down until your thighs are parallel to the floor or lower if flexibility allows.
- Ensure that your knees are tracking over your toes and not caving inward.
5. Returning to Start:
- Push through your heels to stand back up, straightening your legs while keeping your core tight.
- Exhale as you return to the starting position.
6. Repetition:
- Perform the desired number of repetitions (typically 8-12 for beginners).
- Rest for about 60 seconds between sets.
7. Safety Tips:
- Ensure you keep your back straight throughout the movement to prevent injury.
- Focus on using controlled movements rather than rushing through the exercise.
- If using chains, start with a light barbell to master form before adding weight.
8. Cool Down:
- After completing the exercise, take a few moments to cool down and stretch your legs and back.