Deadlift with Chains

expertbarbell·compound·pull

Muscles Worked

Primary

iliococcygeus iliocostalis lumborum longissimus thoracis lumbar rotator semispinalis thoracis serratus posterior inferior Set of interspinales lumborum Spinalis Tendinous arch of levator ani

Secondary

Abductor digiti minimi of left hand Abductor digiti minimi of right hand abductor pollicis brevis abductor pollicis longus adductor pollicis brachioradialis extensor carpi radialis brevis extensor carpi radialis longus extensor carpi ulnaris extensor digiti minimi extensor digitorum extensor indicis extensor pollicis brevis extensor pollicis longus flexor carpi radialis Flexor digiti minimi brevis of left hand Flexor digiti minimi brevis of right hand flexor digitorum longus flexor digitorum profundus flexor digitorum superficialis flexor pollicis brevis flexor pollicis longus Flexor retinaculum of left wrist Flexor retinaculum of right wrist Humeral head of left flexor carpi ulnaris Humeral head of left pronator teres Humeral head of right flexor carpi ulnaris Humeral head of right pronator teres Opponens digiti minimi of left foot Opponens digiti minimi of left hand Opponens digiti minimi of right foot Opponens digiti minimi of right hand opponens pollicis palmaris longus pronator quadratus Set of dorsal interossei of left hand Set of dorsal interossei of right hand Set of lumbricals of left hand Set of lumbricals of right hand Set of palmar interossei of left hand Set of palmar interossei of right hand supinator Third lumbrical of left foot Third lumbrical of right foot Ulnar head of left flexor carpi ulnaris Ulnar head of left pronator teres Ulnar head of right flexor carpi ulnaris Ulnar head of right pronator teres gemellus inferior gemellus superior gluteus maximus gluteus medius gluteus minimus piriformis quadratus femoris biceps femoris gracilis popliteus semimembranosus semitendinosus iliocostalis thoracis interspinalis thoracis longissimus thoracis rhomboid major rhomboid minor serratus posterior superior Set of left levatores costarum breves Set of left levatores costarum longi Set of right levatores costarum breves Set of right levatores costarum longi spinalis thoracis Thoracic rotator rectus femoris vastus intermedius vastus lateralis vastus medialis Ascending part of left trapezius Ascending part of right trapezius Descending part of left trapezius Descending part of right trapezius levator scapulae trapezius

How to Perform

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.

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.

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.

Lower the bar by bending at the hips and guiding it to the floor.