Deadlift with Chains

Technique

How to perform Deadlift with Chains

1. Arrange one chain centrally over the bar with equal hanging lengths clear of your hands and feet, or use matched chains on the two sleeves.
2. Set the chains so equal lengths rest on the floor at the start and lift evenly as the bar rises.
3. Stand about hip-width with the bar over midfoot, then hinge down and grip just outside your legs using the documented overhand or mixed grip.
4. Bend your knees, keep your arms straight and brace your trunk.
5. Extend your knees and hips while keeping the bar close, finishing upright without leaning back or forcefully squeezing the shoulder blades.
6. Lower the bar and chains under control, then reset their position before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Semimembranosus, Semitendinosus.