Deadlift with Chains
How to do the Deadlift with Chains with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lower Back
Forearms, Glutes, Hamstrings, Mid Back, Quads, Traps
Barbell
How to do the Deadlift with Chains
- 1
You 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.
- 2
Approach 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.
- 3
Look 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.
- 4
Lower the bar by bending at the hips and guiding it to the floor.
Log it, see it on your body.
Every Deadlift with Chains set you log feeds Ascend's anatomy heatmap, so your lower back volume is visible at a glance, and counts toward your bodyweight-strength tier.
More lower back exercises
Deadlift with Chains: common questions
What muscles does the Deadlift with Chains work?
The Deadlift with Chains primarily works the Lower Back. It also recruits the Forearms, Glutes, Hamstrings, Mid Back, Quads and Traps as supporting muscles.
Is the Deadlift with Chains suitable for beginners?
The Deadlift with Chains is an expert-level exercise. It demands well-developed strength, mobility and technique, so it suits experienced lifters more than beginners.
What equipment do I need for the Deadlift with Chains?
To do the Deadlift with Chains you'll need a barbell.
Is the Deadlift with Chains a compound or isolation exercise?
The Deadlift with Chains is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Deadlift with Chains with correct form?
You 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. Follow the full step-by-step above for the complete movement.
Log your Deadlift with Chains sets, free.
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