Deadlift with Chains
Muscles worked
Instructions
- 1You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
- 2Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
- 3Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- 4Lower the bar by bending at the hips and guiding it to the floor.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Deadlift with Chains
The deadlift with chains adds progressive, accommodating resistance to the king of posterior chain exercises: as the bar rises, more chain links leave the floor and add load, emphasizing the top portion of the lift where you're naturally strongest. This accommodating resistance method lets you stay explosive without being held back by a load too heavy at the start. It's a technique widely used in powerlifting to improve the final lockout. It intensely engages the lower back, glutes, hamstrings, and traps. It requires solid technical mastery of the standard deadlift before adding chains.
check_circleBenefits
- check_circleSpecifically strengthens the deadlift lockout
- check_circleProgressive resistance that accommodates natural strength curve
- check_circleIntensely engages the entire posterior chain
- check_circleWidely used in powerlifting to break through plateaus
lightbulbExecution tips
- lightbulbMaster the standard deadlift before adding chains
- lightbulbKeep the back straight and chest up throughout
- lightbulbPush hard through the heels from the start
- lightbulbChoose a chain weight suited to your level
warningCommon mistakes
- warningRounding the back at the start of the pull
- warningUsing chains too heavy without a solid technical base
- warningLetting the bar drift away from the shins
- warningNot fully locking out the hips at the top
helpFrequently asked questions
Do you need to already master the standard deadlift?expand_more
Yes, chains are an advanced method to introduce once your basic technique is solid.
How do you calculate the chain weight?expand_more
Count the total weight resting on the floor as part of your starting load and adjust based on how the lockout feels.
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