Barbell Deadlift Against Chains

Muscles worked

Setup

1. Attach chains to the ends of the barbell using leader chains so that most of the chain weight rests on the floor at the starting position.
2. Stand with feet hip-width apart, shins about an inch from the bar, and the bar centered over your mid-foot.
3. Hinge at the hips and grip the bar just outside your legs using a double overhand or hook grip.
4. Flatten your back, pull your shoulder blades down and back, and lower your hips until your shins touch the bar.

How to do it

1. Take a deep breath into your belly, brace your core, and pull the 'slack' out of the bar until you feel the tension against the floor.
2. Drive your feet into the floor to initiate the lift, keeping the bar close to your body as the resistance increases as more chain links leave the ground.
3. Exhale forcefully as you reach full hip extension, squeezing your glutes and traps at the top of the movement.
4. Inhale as you hinge at the hips and lower the bar under control, ensuring the chains stack back onto the floor before the next rep.

Form checklist

• Keep a neutral spine from head to tailbone throughout the entire lift.
• Ensure the bar travels in a straight vertical line, staying in contact with your legs.
• Do not allow your hips to rise faster than your shoulders during the initial pull.
• Maintain a firm grip and avoid rounding the upper back as the weight increases toward the lockout.

Pro tips

• Focus on 'pushing the floor away' rather than pulling the bar up to better engage the posterior chain.
• Accelerate through the movement; as the chains get heavier, you must apply more force to maintain bar speed and power.
• Ensure the chains are calibrated so they are nearly fully off the ground at lockout for maximum resistance.

Make it harder

• Increase the ratio of chain weight to plate weight to emphasize the lockout even further.
• Incorporate a 2-second pause just below the knees where the chain weight starts to significantly increase.

Frequently asked

What muscles does the barbell deadlift against chains work?

The barbell deadlift against chains primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the barbell deadlift against chains?

The barbell deadlift against chains uses barbell.

Is the barbell deadlift against chains good for beginners?

The barbell deadlift against chains is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean PullAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift 360 DegreesIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius