Strength Training · Powerlifting
Chain-Loaded Back Squat
The chain-loaded back squat trains your thighs and glutes with resistance that increases as you stand and more chain lifts off the floor.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 3 min
How to do it
- Attach matched lifting chains securely to both ends of the racked bar.
- Position the bar across your upper back with a firm, evenly spaced grip.
- Stand up to lift the bar clear of the hooks.
- Step back into a roughly shoulder-width stance with your toes turned slightly outward.
- Lower your hips between your knees to about thigh-parallel, or as deep as you can maintain a stable back position.
- Stand back up to full hip and knee extension.
- Return the bar to both rack hooks after your final repetition.
Form cues
- Brace before each descent.
- Keep pressure through your whole foot.
- Track your knees over your toes.
- Raise your hips and shoulders together.
Common mistakes
- Chains lift completely off the floorAdjust the hanging length so some links remain grounded at the top and progressively more chain rests on the floor during descent.
- One side unloads before the otherMatch attachment heights so equal amounts of chain hang from each side throughout the squat.
- Bouncing out of the bottomReverse direction smoothly to avoid jerking the bar or setting the chains swinging.
Safety
A failed repetition can trap you under the bar, especially as resistance increases near standing. Swinging chains or links underfoot can disrupt balance under a heavy load.
- Set rack safeties just below your lowest bar position, verified with an empty bar.
- Secure plates with collars and check that chain piles stay outside your stance and walkout path.
- Start with less bar weight than your normal back squat while learning how the added chain resistance feels.
- Let the chains settle before reracking; remove them only after the bar is fully supported.
Use a regular back squat until you can repeat it with control; seek professional advice first if squatting causes back, hip, or knee pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar (optional)
- Lifting Chain
- Power Rack
- Rack Safety Supports (optional)
- Weight Plate (optional)
Sets and reps
- Sets
- 3–4
- Target
- 4–6 reps
- Rest
- 3 min
Finish each set with about two controlled repetitions still possible.