Description
A variation of the traditional deadlift where chains are added to the barbell to increase the resistance as the bar is lifted, making the exercise more challenging.
How to Do Barbell Deadlift against Chains
- 1Setup
Place a barbell on the floor and attach chains to each end so that some links are still on the floor when the bar is at its lowest point.
- 2Setup
Stand with your mid-foot under the barbell, feet hip-width apart, and grip the bar with a pronated or mixed grip just outside your shins.
- 3Setup
Hinge at your hips, keeping a neutral spine, and lower your hips until your shins touch the bar, engaging your lats by pulling your shoulders back and down.
- 4
Initiate the lift by driving through your heels, extending your hips and knees simultaneously, pulling the bar off the floor and standing tall.
- 5
At the top, lock out your hips and knees without hyperextending your lower back, squeezing your glutes as all chain links clear the floor.
- 6
Control the descent by reversing the movement, hinging at the hips first and bending the knees, allowing the chains to gradually return to the floor before the bar.
Tips
- Maintain a tight core and neutral spine throughout the entire lift; imagine bracing for a punch to protect your lower back.
- Focus on a powerful, explosive drive off the floor, especially as the chains lift and resistance increases, to maximize power development.
- Keep the bar path vertical and close to your body during both the ascent and descent to maintain leverage and reduce strain.
- Adjust the length and weight of the chains to match your strength curve, ensuring the greatest resistance is felt at the top of the lift where you are strongest.
Common Mistakes
- ×Rounding the back during the lift compromises spinal integrity; initiate the movement by driving your hips up and maintaining a rigid torso.
- ×Hips rising too fast before the bar lifts causes a 'stripper pull' and shifts load to the lower back; ensure your hips and shoulders rise at the same rate.
- ×Not controlling the eccentric phase allows the bar and chains to drop too quickly, missing out on strength gains and increasing injury risk; lower the weight deliberately and with control.
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