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Barbell Bench Squat (With chains)

Barbell Bench Squat (With chains)

The Barbell Bench Squat with chains is a challenging exercise that targets multiple muscle groups, specifically the quadriceps, glutes, hamstrings, and core. This compound movement is a variation of the traditional squat, adding an extra level of difficulty and intensity. By incorporating chains, you introduce accommodating resistance to the exercise, making it more effective in building strength and power. During the Barbell Bench Squat with chains, you'll start by placing a barbell across your upper back while standing with your feet shoulder-width apart. As you lower into the squat, the chains attached to the barbell will gradually touch the ground, increasing the resistance as you descend. This movement helps to develop greater explosiveness, stability, and overall lower body strength. The use of chains in this exercise allows for progressive overload, which is essential for muscle growth and adaptation. Additionally, the Barbell Bench Squat with chains engages your upper body and core muscles in order to maintain proper form and balance throughout the movement. It also requires good hip and ankle mobility, making it beneficial for overall flexibility and functional movement. To include the Barbell Bench Squat with chains into your workout routine, it's important to have a good foundation of squatting technique and overall strength. The amount of weight and number of chains used can be adjusted based on your fitness level and goals. Always perform this exercise with proper form to avoid injury and maximize its benefits. Remember to consult with a fitness professional or a trainer to ensure that the Barbell Bench Squat with chains is suitable for your specific needs and abilities. Safely integrating this exercise into your routine can help take your strength and power gains to the next level.


  • Start by setting up a barbell on a squat rack at about chest height.
  • Attach chains to each side of the barbell for added resistance.
  • Stand facing the bar with your feet shoulder-width apart.
  • Bend your knees and reach down to grip the bar with an overhand grip slightly wider than shoulder-width apart.
  • Engage your core and lift the bar off the rack, stepping back to clear the rack.
  • Take a small step forward with one foot to establish a stable base.
  • Position your feet slightly wider than shoulder-width apart with your toes slightly turned out.
  • Lower your body by bending your knees and hips, keeping your chest up and your back straight.
  • Continue descending until your thighs are parallel to the ground, or as low as you can comfortably go.
  • Press through your heels and extend your hips and knees to return to the starting position.
  • Repeat for the desired number of repetitions.
  • When finished, carefully step forward to rack the barbell back on the squat rack.

Tips & Tricks

  • Ensure proper form and technique to maximize results and minimize the risk of injury.
  • Gradually increase the weight and resistance to continuously challenge your muscles.
  • Incorporate a proper warm-up and cool-down routine to prepare your body for the exercise and aid in recovery.
  • Focus on the mind-muscle connection to engage the targeted muscles effectively.
  • Vary your grip width to target different muscles in the upper body.
  • Engage your core and maintain a neutral spine throughout the exercise.
  • Incorporate progressive overload by progressively increasing the weight or resistance over time.
  • Use chains to add variability and enhance the challenge of the exercise.
  • Ensure proper breathing technique throughout the movement.
  • Combine the barbell bench squat with other compound exercises for a well-rounded workout.


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