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Deadlift with Chains

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Exercise Data

Type: Powerlifting
Main Muscle Worked: Lower Back
Other Muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps
Equipment: Barbell
Mechanics Type: Compound
Level: Expert
Sport: No
Force: Pull
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Deadlift with Chains
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Deadlift with Chains
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Deadlift with Chains Guide

Main Muscle: Lower Back

  1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift.
  2. Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets. With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar.
  3. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
  4. Lower the bar by bending at the hips and guiding it to the floor.



Alternative Exercises For Deadlift with Chains

Deadlift with Bands

Muscle Targeted: Lower Back

9.4

Out of 10

Rack Pulls

Muscle Targeted: Lower Back

7.6

Out of 10

Top 5 Rated Lower Back Exercises

  1. Barbell Deadlift
  2. Axle Deadlift
  3. Deadlift with Bands
  4. Hyperextensions (Back Extensions)
  5. Hyperextensions With No Hyperextension Bench

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