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Glutes · Advanced

Barbell Deadlift with Chains

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Barbell Deadlift with Chains demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsLower BackUpper BackForearms

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Attach matching chains evenly so part of each chain remains on the floor when the bar is at the starting height.
  2. 02Set the bar over your midfoot, take your deadlift grip, and brace your trunk.
  3. 03Drive through the floor and keep the bar close as progressively more chain rises and the load increases.
  4. 04Stand fully with your hips and knees extended without leaning backward.
  5. 05Lower the bar smoothly so both chains settle evenly before you reset for the next repetition.

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Variations

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Alternatives

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