HamstringsAdvanced
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
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.