Exercise guide
Squat with Chains
The Squat with Chains adds load progressively as more chain links rise from the floor. The quadriceps are primary, while the glutes, hamstrings, adductors, calves, and lower back assist.
Training context
How Chains Change the Squat
At the bottom, more chain rests on the floor and contributes less weight. As the lifter stands, additional links rise and increase the effective load.
Set both leader chains to the same length and use secure connectors. A few heavy links should remain grounded at the top so the chains do not swing freely.
Technique overview
Keep the chains centered beneath the sleeves
Attach equal chain systems to both sides and verify that they hang without contacting the feet or rack. Unrack, squat through the planned range with stable foot pressure, and stand while the load increases gradually. Allow the chains to settle before walking the bar back into the rack.
Treat this as an overview and use a range, pace, and setup you can control.