The deadlift with chains is a specialized training exercise beneficial as accessory work for powerlifters and strongman athletes
General Characteristics
- Exercise Type: Compound, Specialized
- Equipment: Barbell and Chains
- Difficulty Level: Advanced
- Primary Muscle Groups: Legs and Back
Benefits and Application
This exercise helps athletes develop speed and increase power in their deadlift.
The key to using chains lies in their variable resistance. When the barbell is at the start of the lift, the chains contribute minimal tension. However, as the bar rises and the chains straighten, the load progressively increases.
This progressive loading challenges you to engage more forcefully in the range of motion where conventional deadlifts typically slow down or hit a sticking point.
How to Choose the Right Chains
The weight of the chains should be approximately 15% of your one-rep max (1RM) in the deadlift.
Muscles Worked
Similar to traditional deadlifts, this exercise targets a vast array of muscle groups:
Legs: Hamstrings, Quads
Glutes: Strong activation
Back: Lower back, Lats, Traps
Technique for Deadlift with Chains
The rules for execution are similar to other deadlift variations:
- Attach the chains to the barbell and assume your starting position—either conventional or sumo.
- Arch your lower back slightly. The spine should remain neutral, without excessive curvature or rounding.
- Shins should be nearly perpendicular to the floor. Shift your weight onto your heels.
- Begin the movement by pushing with your legs, keeping your back static.
- Tighten your core by taking a deep breath to brace.
- As you pull, maintain proper technique as the chains straighten, and continue the movement fluidly.
Who Should Do This Exercise
This exercise is not suitable for beginners. Novice lifters will benefit more from other accessory exercises. It’s best suited for intermediate and advanced athletes.
Training Placement and Frequency
The deadlift with chains can be performed after your main deadlift movement or as a substitute for it. However, it’s not recommended to include it in every workout. Performing this exercise about twice a month is sufficient.
Conclusions
Use chains that add at least 15% of your 1RM, as lighter chains won’t effectively overload the strength curve, and heavier chains may be excessive.
Experiment with this exercise—it could be the accessory movement that helps you break through plateaus.
