Barbell Bench Squat (With chains)
- Target muscle
- —
- Equipment
- Barbell
- Body part
- Thighs
- Type
- Strength
The barbell bench squat (with chains) is a strength exercise that builds the thighs, working the quadriceps, glutes, and hamstrings as you squat down to a bench or box and stand back up. Draping chains over the bar adds accommodating resistance, so the load gets heavier as you rise and lighter at the bottom — a popular tool for developing drive out of the bottom position.
How to do the Barbell Bench Squat (With chains)
- 1Set a bench or box behind you at a height that puts your hip crease at or just below knee level when seated, and load the barbell in a rack at upper-chest height.
- 2Drape an equal length of chain over each sleeve of the bar so the links pile on the floor at the bottom and lift off as you stand.
- 3Step under the bar, set it across your upper traps, grip just outside shoulder-width, and unrack it by standing tall and taking one or two steps back.
- 4Set your feet slightly wider than shoulder-width with toes turned out a touch, brace your core, and take a deep breath.
- 5Sit back and down with control, keeping your chest up and knees tracking over your toes, until your glutes lightly touch the bench.
- 6Pause briefly on the bench without rocking or bouncing, keeping your back tight and your weight on your mid-foot.
- 7Drive through your heels to stand back up, extending your hips and knees together until you are fully upright and the chains are at full extension.
- 8Complete your reps, then step forward and re-rack the bar safely with control.
Form tips
- Stay tight on the bench — pause under control rather than relaxing or collapsing onto it, so you keep tension and protect your lower back.
- Match the chain weight on both sides and hang them so they fully deload at the bottom and load up as you reach lockout, training explosive drive out of the hole.
- Keep your knees pushed out in line with your toes throughout the rep so they don't cave inward under heavy load.
- Brace your core hard and keep a neutral spine before you descend, holding the breath until you pass the hardest part of the ascent.
- Use a spotter or set the safety arms in the rack whenever you train near your limit on this heavy free-weight lift.
Common mistakes
- Dropping or bouncing off the bench, which lets momentum take over, kills tension, and loads the spine when you rebound out of the bottom.
- Letting the knees cave inward, which shifts stress to the knee joint and wastes power from the glutes.
- Hanging unequal chain on each side, which loads one leg more than the other and tips the bar off balance.
- Rounding the lower back as you sit down or stand up, which puts the spine at risk under load.
- Setting the bench too high so you never reach proper depth, cutting the range of motion short.
Frequently asked questions
What muscles does the barbell bench squat work?
It trains the thighs — primarily the quadriceps, with the glutes and hamstrings assisting to extend the hips and knees as you stand up from the bench.
What do the chains do in a bench squat?
The chains add accommodating resistance: links lift off the floor as you stand, so the bar gets heavier toward lockout and lighter at the bottom. This trains a strong, explosive drive out of the bottom position.
How wide should my stance be?
Set your feet slightly wider than shoulder-width with your toes turned out a touch. This lets you sit back to the bench while keeping your knees tracking over your toes.
Is the bench squat safe to do without a spotter?
Near your limit it is risky. Squat inside a rack with the safety arms set just below your bottom position, or have a spotter ready whenever you lift heavy.
How is a bench squat different from a regular squat?
A bench squat squats you down to a bench or box and adds a brief pause at the bottom, which controls depth and removes the stretch reflex so you build raw strength out of the hole.
