Deadlift with Chains

Deadlift with Chains is a strength – deadlift with increasing chain resistance exercise involving Gluteus maximus, Hamstrings, Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus, Hamstrings, Quadriceps
Secondary muscles: Erector spinae, Forearms, Rhomboids, Middle trapezius, Trapezius
Exercise type: Strength – deadlift with increasing chain resistance

Exercise technique

Attachment
Attach chains equally to both bar sleeves and arrange the links evenly on the floor.
Feet
Position the bar over your midfoot without stepping on the chains.
Grip
Grasp the bar just outside your legs and keep your arms long.
Preload
Bend your hips and knees, brace your abdominals and take the slack out of the bar.
Pull
Push through your feet and raise the bar close to your legs.
Lockout
Extend your hips and knees against the increasing load as the chains lift off the floor.
Return
Lower with control so the links settle neatly on the floor.

Key technique points

Match both chain lengths.
Keep links away from your feet.
Keep the bar horizontally balanced.
Choose plate weight to account for the increased top load.
Watch the chains gather during the descent.
Reset the start for every pull.

Common mistakes

Uneven chains

Do not leave more links suspended on one side.

Stepping on links

Do not obstruct the chain’s lift from the floor with your feet.

Creating swing

Do not swing the bar forward and backward and set the chains moving.

Leaning back at the top

Do not lock out the increasing resistance by overextending your lower back.

Slamming into the floor

Do not release the bar as the chain load decreases.

Underestimating the load

Do not count only the plates and omit the chains’ added weight.

Frequently asked questions