Deadlift with Chains

Back · Barbell

How to do it

Deadlift with chains hanging from the sleeves or draped over the bar. Normal setup: feet under the bar, shoulder-width grip, hips down and chest up. As you rise, the chain lifts off the floor link by link and **the weight grows with you**. Same idea as bands but without the elastic snap that accelerates you at the bottom, so it is kinder to your technique. You feel it at the hip lockout. The classic mistake is letting the chain swing: once it swings, the bar moves and the pull stops being vertical.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Forearms, Glutes, Legs

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