Deadlift with Chains
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.
Type:
Powerlifting
Muscles Used:
Lower Back
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Deadlift with Chains increases the intensity of a traditional deadlift, allowing for greater muscle activation and improved power.
- It helps to build strength and power in the back, glutes, and hamstrings.
- It improves your posture and helps to prevent back pain.
- It increases your core stability and balance.
- It helps to improve your coordination and agility.
- It develops your explosive power and speed.
- It helps to increase your overall strength.
Step by Step Instructions For Deadlift with Chains
- Attach the chains to the sleeves of the bar or drape the middle over the bar for increased weight as you lift.
- Position yourself in front of the bar, ensuring it is centered over your feet. Keep your feet hip-width apart. Bend at the hips and grip the bar at shoulder width, allowing your shoulder blades to protract. Use an overhand grip or an over/under grip for heavier sets. Take a deep breath and lower your hips, bending your knees until your shins touch the bar.
- Keep your head facing forward, chest up, and back arched. Drive through your heels to lift the weight. Once the bar passes your knees, pull it back aggressively, bringing your shoulder blades together as you thrust your hips forward into the bar.
- To lower the bar, bend at the hips and guide it down to the floor.
Warm Up Tips
- Ensure that the chains are securely attached to the bar or draped over it to provide the desired weight increase.
- Position yourself in front of the bar, making sure it is centered over your feet and that your feet are hip width apart.
- Bend at the hips and grip the bar at shoulder width, allowing your shoulder blades to protract.
- Take a big breath and lower your hips, bending the knees until your shins touch the bar.
- Keep your head forward, chest up, and back arched throughout the exercise.
- Drive through your heels to lift the weight upward, pulling your shoulder blades together and driving your hips forward.
- After the lift, lower the bar to the ground by bending at the hips.
Deadlift with Chains Safety Tips
- Ensure that the chains are securely attached to the bar or draped over it to prevent any accidents or injuries during the exercise.
- Position yourself correctly by approaching the bar so that it is centered over your feet, which should be hip-width apart. Bend at the hips to grip the bar at shoulder width, allowing your shoulder blades to protract.
- Maintain proper form throughout the exercise by looking forward with your head, keeping your chest up, and your back arched. This will help prevent any strain or injury to your neck, chest, or back.
- Before lifting, take a big breath to brace your core muscles and provide stability during the lift.
- As you lift the weight, drive through your heels to ensure proper activation of your leg muscles and prevent excessive strain on your lower back.
- Once the bar passes your knees, pull it back towards your body by squeezing your shoulder blades together and driving your hips forward. This will engage your posterior chain muscles and help maintain balance and control.
- When lowering the bar, bend at the hips and guide it back to the floor with control. Avoid dropping the weight suddenly, as it can cause injury or damage to the equipment.
- Listen to your body and only lift a weight that you can handle with proper form and control. Gradually increase the weight as you become stronger and more comfortable with the exercise.
Incorporating Into Other Workouts
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