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Chained Deadlifts

Learn how to properly perform the Chained Deadlifts with this complete demonstration video.

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What is the Chained Deadlifts?

The chained sumo deadlifts are a compound exercise that primarily targets the leg muscles, glutes, and lower back. This exercise is perfect for increasing overall strength and improving stability. It is particularly effective for advanced athletes due to the progressive resistance provided by the chains.

How to properly perform the Chained Deadlifts

  1. Set up a barbell with chains on each end, ensuring the chains are hanging off the ground.
  2. Stand with your feet shoulder-width apart, toes under the barbell.
  3. Engage your core, keep your back straight, and grip the barbell with an overhand grip.
  4. Take a deep breath, brace your core, and lift the barbell off the ground.
  5. As you lift, the chains will start to come off the ground, increasing the resistance at the top of the movement.
  6. Lower the barbell back down to the starting position, keeping your back straight and engaging your glutes and hamstrings.
  7. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strongman
  • Powerlifting
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Quadriceps:

One Leg Quarter SquatJerk Dip SquatSissy Squats

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