Exercise

Deadlift with Chains: How to Do It, Muscles Worked

Last updated 26 July 2026

What muscles does the Deadlift with Chains work?

The Deadlift with Chains primarily targets the lower back, and also recruits the forearms, glutes, hamstrings, middle back, quadriceps, traps as secondary muscles. It's classified as a expert-level powerlifting movement using barbell.

What are the most common Deadlift with Chains mistakes?

• Jerking the weight off the floor instead of removing slack and pulling with control.
• Rounding the lower back to reach further down instead of stopping where the hips can no longer hinge.
• Letting the bar or weight drift away from the body, turning the lift into a lower-back-dominant grind.
• Hyperextending at the top of the rep instead of finishing in a neutral, upright position.

How should I program the Deadlift with Chains — sets, reps and frequency?

As a hip-hinge compound movement, it responds well to a moderate-to-heavy 4-8 reps for 3-5 sets when trained for strength, or 8-12 reps for hypertrophy. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.

What are good Deadlift with Chains variations and alternatives?

• Barbell Deadlift — barbell, intermediate level, lower back
• Hyperextensions (Back Extensions) — other, beginner level, lower back
• Atlas Stones — other, expert level, lower back
• Barbell Hip Thrust — barbell, intermediate level, glutes

Deadlift with Chains at a glance

Attribute	Value
Level	Expert
Equipment	Barbell
Category	Powerlifting
Primary muscles	Lower Back
Secondary muscles	Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

How to do the Deadlift with Chains, step by step:

1. Step 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. Step 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. Step 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. Step 4. Lower the bar by bending at the hips and guiding it to the floor.