Deadlift with Chains

What it is

This advanced compound lift enhances the traditional deadlift by adding variable resistance with chains. As you lift the barbell, more chain leaves the floor, progressively increasing the load. You will primarily work your lower back, while also engaging your glutes, hamstrings, quadriceps, forearms, and trapezius muscles.

Technique tips

• Attach chains so they lift off the floor gradually.
• Position your feet hip-width, with the bar centered over them.
• Grip the bar at shoulder-width, maintaining protracted shoulder blades.
• Keep your chest up and back arched throughout the lift.
• Drive through your heels and aggressively extend your hips.
• Lower the weight by bending at your hips with control.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.