Deadlift with Chains

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.

Muscles worked

Role	Muscles
Primary	lower back
Secondary	forearms, glutes, hamstrings, middle back, quads, traps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hyperextensions With No Hyperextension Bench Bodyweight Crossover Reverse Lunge Bodyweight Weighted Ball Hyperextension Exercise Ball Superman Bodyweight Atlas Stones Other Equipment Axle Deadlift Other Equipment

Easier than the Deadlift with Chains

Same movement pattern, lower entry difficulty — work up from here.

Hyperextensions (Back Extensions) beginner · Other Equipment Deficit Deadlift intermediate · Barbell Rack Pull with Bands intermediate · Barbell

Common questions

What muscles does the Deadlift with Chains work?

The Deadlift with Chains primarily works the lower back, with the forearms, glutes, hamstrings, mid back, quads, and traps as secondary movers. Deadlift with Bands, Deficit Deadlift, and Rack Pull with Bands train the same muscle, across 5 equipment types.

What equipment do you need for the Deadlift with Chains?

A Barbell. Without a barbell, Hyperextensions With No Hyperextension Bench, Crossover Reverse Lunge, and Weighted Ball Hyperextension train the same muscle, and 9 of the catalogue's options for this muscle need no equipment.

Is the Deadlift with Chains suitable for beginners?

It is rated expert. Start with Hyperextensions (Back Extensions), Deficit Deadlift, and Rack Pull with Bands and work up.

Where should the Deadlift with Chains go in a workout?

Early — the Deadlift with Chains is compound, working 7 muscle groups, so run it first or second while you are fresh.

Similar exercises

Deadlift with Bands Barbell Deficit Deadlift Barbell Rack Pull with Bands Barbell Atlas Stones Other Equipment Axle Deadlift Other Equipment Barbell Deadlift Barbell