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Deadlift with Chains

Performed with chains for accommodating resistance, this variation primarily targets your Lower Back, with support from Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Pull

Primary muscles: Lower Back Secondary muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to perform Deadlift with Chains

  1. Step 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. Step 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. Step 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. Step 4. Lower the bar by bending at the hips and guiding it to the floor.

Frequently asked questions

What is the primary benefit of using chains during a deadlift?

Chains provide accommodating resistance by increasing the load as you pull higher and the links lift off the floor. This specifically targets the lockout phase and helps overcome the mid-point sticking period.

Which muscle groups are primarily targeted by this variation?

The movement focuses on the posterior chain, specifically the spinal erectors and latissimus dorsi. The progressive load also increases demand on the glutes and hamstrings during the top half of the lift.

What is a common mistake when setting up the chains?

A frequent error is not ensuring enough chain links remain on the floor at the bottom of the rep. This causes the weight to swing, creating instability that can compromise spinal positioning.

How should a beginner approach adding chains to their deadlift?

Beginners should first master the standard deadlift with a static load. Once proficient, start with light chains totaling no more than 10 to 15 percent of the bar weight to adapt to the shifting center of mass.

What are the recommended sets and reps for developing lockout strength?

For strength development, perform 3 to 5 sets of 2 to 5 repetitions using 60 to 80 percent of your maximum bar weight. This allows for high force production while maintaining technical integrity.

Sample sets & reps for Deadlift with Chains

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Lower Back exercises

  • Atlas Stone Trainer — other
  • Atlas Stones — other
  • Axle Deadlift — other
  • Cat Stretch — stretch
  • Child's Pose — stretch

See all Lower Back exercises →

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