Deadlift with Chains

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Flexor Digitorum Superficialis

Equipment

• Barbell

Technique

1. Hang heavy chains over the barbell sleeves so some of the links rest on the floor at the bottom.
2. Set up as for a normal deadlift and pull the bar off the floor.
3. As you stand, more chain leaves the floor and the load grows; finish with a full hip lockout.
4. Lower under control so the chains do not whip.

Cues

• Keep the same bar path as a regular deadlift.
• Expect the top half to feel heavier.

Common mistakes

• Letting the chains swing and tilt the bar.
• Rounding the back to get past the sticking point.
• Choosing a load based on the bottom weight only.

Alternatives

• Deadlift
• Deadlift with Bands