Lower Back
Deadlift with Chains
A deadlift with chains hanging from the bar so the load increases as the bar rises, building lockout strength.
Primary musclesLower Back
Energy burned
≈ 40 kcalFor 3 × 8–12, rest 90s · ≈ 7.0 kcal/min
Estimate range 30–50 kcal (±25 %)
Muscle mass worked29 %
Effort during a set12.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Drape chains over the bar's ends so that links rest on the floor at the start.
- 2Stand with your feet hip-width apart and grip the bar just outside your knees.
- 3Set your back flat and chest up.
How to perform
- 1Push your feet into the floor and lift the bar.
- 2Keep the bar close to your legs.
- 3Stand tall as the chains lift off the floor.
- 4Lower under control.
