Deadlift With Chains 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Beginner
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Deadlift With Chains is a compound lower-body exercise that primarily targets the glutes while also engaging the hamstrings. Using a chain attached to the bar, the resistance increases as you lift, providing variable tension throughout the movement. The exercise is performed by gripping the bar with feet hip-width apart, maintaining a flat back and chest up, then driving through the heels to lift the bar while extending the hips. As the bar passes the knees, the lifter pulls the bar back and brings the hips forward to fully engage the glutes and hamstrings, then lowers the bar by hinging at the hips to complete the controlled movement.
How to Perform
Secure the chains either by fastening them to the bar sleeves or by draping the center over the bar so the load progressively increases as you lift.
Stand with the bar positioned over the middle of your feet, keeping your feet about hip-width apart.
Hinge at your hips and grasp the bar with hands roughly shoulder-width apart, allowing your shoulder blades to spread naturally.
Choose an overhand grip for standard loads, or an over/under grip for heavier weights.
Take a deep breath, lower your hips slightly, and bend your knees until the bar lightly touches your shins.
Keep your chest lifted, maintain a slight arch in your lower back, and gaze forward while initiating the lift by pressing through your heels.
As the bar rises past your knees, pull it back toward your body while squeezing your shoulder blades and thrusting your hips forward to fully engage glutes and hamstrings.
Lower the bar under control by hinging at the hips, letting it glide close to your legs until it reaches the floor, maintaining tension throughout the movement.
Reset your stance and breathing as needed before starting the next repetition.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on driving through the heels to maximize glute activation.
Keep the chest up and back slightly arched to protect the lower back.
Engage the core throughout the lift to maintain stability.
Use a controlled tempo when lowering the bar to maintain tension on the muscles.
Ensure the chains are evenly distributed to prevent imbalance during the lift.
Avoid rounding the lower back at any point to reduce injury risk.
Maintain a strong grip to prevent the bar from drifting away from the body.
Squeeze the glutes at the top of the lift for full contraction.
Don’t lock out the knees aggressively; allow hip extension to drive the movement.
Adjust chain length or weight progression gradually to accommodate your strength level.
How Not to Perform
Do not let your lower back round during the lift.
Do not lift the bar with your knees locked out; avoid using only your lower back.
Do not let the chains swing excessively, as it can throw off balance.
Do not pull the bar away from your body; keep it close to maintain glute and hamstring engagement.
Do not shrug your shoulders or overuse the upper back to lift the weight.
Do not rush the lift; avoid using momentum instead of muscle contraction.
Do not forget to brace your core; leaving it loose increases injury risk.
Do not look down; keep your gaze forward to maintain proper spine alignment.
Do not let your hips rise faster than your chest, which reduces glute activation.
Do not overload the bar with chains beyond your control; it compromises form and safety.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
