Barbell Bench Squat (With Chains)
The squat to a bench with chains hung from the bar; the links rest on the floor at the bottom and rise as you stand.
How to do it
Setup
Bar on the upper back, chains hung from both ends, a bench behind.
Steps
- Sit back to the bench as the chains settle on the floor.
- Touch the bench lightly, staying braced.
- Stand up as the chains lift off link by link.
Common mistakes
Chains of unequal length: the bar tips; hang them evenly. Chains swinging into the bench or the legs: move slowly. Slowing near the top as the chains add weight: keep driving to lockout.
Breathing
Inhale down, exhale up.
