Barbell Squat with Chains Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Chain Squat
Visualised Target Muscle Groups
Front
Back
How to: Barbell Squat with Chains
- Set up a barbell with chains attached to each side.
- Stand under the barbell with your feet shoulder-width apart.
- Lift the barbell off the rack, and step back.
- Lower your body into a squat while keeping your back straight and chest up.
- Push through your heels to return to the starting position.
Common Mistakes
- Letting the knees cave in during the squat.
- Not going low enough in the squat.
- Failing to keep the back straight.
Modifications
- Use lighter weights or bodyweight if necessary.
- Perform box squats to reduce the range of motion.
Tips
- Ensure your feet are shoulder-width apart, and keep your chest up.
- Engage your core throughout the movement.
- Start with lighter weights to master the form before increasing resistance.
Barbell Squat with Chains Alternatives
Tags
squat
strength
thighs
glutes
barbell
high-intensity