Exercise guide
Deadlift with Chains
The Deadlift with Chains adds variable resistance to a conventional barbell deadlift. More chain rests on the floor at the bottom, and additional links rise as the bar approaches lockout. The lower body, back, traps, forearms, and grip work together to move and control the load.
Training context
Before adding chains to the Deadlift
Both sides must use equal chain weight and attachment length. Enough chain should remain on the floor at the top to reduce swinging and keep the setup stable.
Bar weight alone does not describe the full resistance. Record the chain weight, attachment method, and amount resting on the floor.
Technique overview
Keep the chains centered on both sides
Set both chains evenly and confirm that they cannot slide along the sleeves. Establish the deadlift position with the bar over the feet and push through the floor. Keep the bar close as more chain leaves the ground. Lower deliberately so the links settle evenly instead of swinging or piling beneath one side.
Treat this as an overview and use a range, pace, and setup you can control.