# Deadlift with Chains

URL: https://heatsy.app/ex/deadlift-with-chains

Also known as: Chain Deadlift, Chained Deadlift, Deadlift with Chains Attached

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](https://heatsy.app/ex/deadlift)
- [Deadlift with Bands](https://heatsy.app/ex/deadlift-with-bands)