Chains allow weight to increase as you rise, making your muscles work harder during the top portion of the lift. It’s a favorite for powerlifters and strength athletes looking to build lockout strength.
Instructions
- Drape chains over the ends of the barbell so more links are lifted as you rise.
- Stand with the bar centered over your feet, feet about hip-width apart.
- Grip the bar and lower your hips while keeping your chest up and back flat.
- Drive through your heels to lift the bar, engaging your glutes and traps at the top.
- Lower the bar by hinging at the hips, keeping control of the chains.
Related Muscle Groups
- Lower Back
See exercises for Lower Back · Learn about the Lower Back - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Hamstrings (secondary)
See exercises for Hamstrings · Learn about the Hamstrings - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Traps (secondary)
See exercises for Traps · Learn about the Traps