Deadlift with Chains
A conventional deadlift with heavy chains draped over the bar. Links lift off the floor as you stand, so the load grows toward lockout, where you are strongest.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
- Forearm Flexors
- Sets
- 5–8
- Reps
- 1–3
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Drape chains over the bar or hang them from the sleeves so the ends pile on the floor, then stand with feet hip-width apart and the bar over midfoot.
Hinge down and grip the bar just outside your legs.
Brace and pull the slack out of the bar.
Drive through your feet and keep accelerating as more links leave the floor.
Lock out with your hips and knees together.
Lower the bar under control until the chains pile back on the floor.
Breathing: Brace before the pull, hold it through lockout and exhale at the top.
Coaching tips
Accelerate through the pull
Chains clear of the plates
Finish tall
Common mistakes
Chains swinging into the plates
Slowing down as the load increases
Leaning back at lockout
Safety notes
Keep the chain ends on the floor at the bottom so the bar deloads there.
Build up with lighter chains first.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.