Deadlift with Chains is an exercise that increases the intensity of a traditional deadlift by adding extra weight to the bar in the form of chains. This exercise involves setting up the bar with the chains draped over it and gripping it at shoulder width. The lifter then bends at the hips and lowers their shins until they touch the bar. After taking a deep breath, the lifter should drive through their heels to move the weight upward, pulling their shoulder blades together as they drive their hips forward. After the lift is complete, the bar should be lowered back to the ground by bending at the hips.
One way to incorporate the Deadlift with Chains into a workout is by including it as a compound movement in a lower body or full body strength training routine. Here's an example of how you can structure a workout using this exercise:
1. Warm up: Start with a dynamic warm-up routine that includes mobility exercises for the hips, hamstrings, and lower back. This will help prepare your body for the deadlift movement and reduce the risk of injury.
2. Main exercise: Begin your workout with the Deadlift with Chains. Perform 3-4 sets of 6-8 repetitions, depending on your fitness level and goals. Make sure to use proper form and technique throughout the exercise.
3. Assistance exercises: After completing the Deadlift with Chains, you can incorporate other exercises that target the same muscle groups or movement patterns. Some examples include:
- Romanian Deadlifts: This exercise focuses on the posterior chain, particularly the hamstrings and glutes. Perform 3-4 sets of 8-10 repetitions.
- Goblet Squats: This exercise targets the quads, glutes, and core. Hold a kettlebell or dumbbell at chest level and perform 3-4 sets of 10-12 repetitions.
- Bulgarian Split Squats: This exercise works the quads, glutes, and stabilizer muscles. Perform 3-4 sets of 8-10 repetitions per leg.
4. Core exercises: Since the deadlift is a compound movement that