Deadlift with Chains

The Deadlift with Chains is a powerful exercise variation that adds progressive resistance throughout the lift. By attaching chains to the barbell, the resistance increases as you lift the bar higher, targeting strength development and explosive power. This dynamic variation challenges stability and ensures a stronger lockout, making it an excellent addition to any strength training program.

Step-by-Step Instructions:

1. Set Up the Chains: Attach chains to the ends of the barbell, ensuring they are secure and adjust so the chains are partly on the ground at the start of the lift.
2. Position Yourself: Stand with your feet shoulder-width apart, toes under the bar, and the barbell close to your shins.
3. Grip the Bar: Use a double overhand grip or a mixed grip to hold the barbell firmly.
4. Engage Your Core: Brace your core, keep your chest up, and maintain a neutral spine throughout the movement.
5. Lift the Bar: Push through your heels and extend your hips and knees simultaneously to lift the barbell. The chains will progressively add resistance as you reach the top.
6. Lock Out: Fully extend your hips at the top, squeezing your glutes, and keep the barbell close to your body.
7. Lower the Bar: Lower the barbell in a controlled manner to the ground, allowing the chains to de-load progressively.
8. Repeat: Perform the desired number of repetitions while maintaining proper form.

The Deadlift with Chains primarily targets the posterior chain, including the glutes, hamstrings, and spinal erectors. It also engages the lats, traps, and core for stabilization, and improves grip strength due to the added challenge of the chains.