Deadlift with Chains
Trains the Spinal Erectors.
- Equipment
- A barbell and chains
- Mechanic
- Compound
- Force
- Pull
- Level
- Advanced
How to do it
- Hang a chain from each end of the barbell so part of each rests on the floor at the start.
- Stand with the bar over the middle of your feet, shins close.
- Take an overhand or mixed grip, back flat, chest up.
- Push the floor away and stand up, picking up chain links with every inch.
- Finish tall carrying the whole chain.
- Lower under control, letting the chain settle back onto the floor.
Common mistakes
- Hanging the chains so they never touch the floor. If no links unload at the bottom they are just extra plates hanging awkwardly.
- Letting the chains swing. A swinging chain changes the load through the repetition and pulls the bar out of line.
- Loading the bar as if the chains were not there. The lockout carries the whole chain, and that is where a deadlift is often already hardest.
- Setting them at different lengths. Uneven chains tilt the bar and load one side of the back for the whole set.