Barbell Deadlift against Chains Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Erector Spinae
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Deadlift with Chains, Chain Deadlift
How to: Barbell Deadlift against Chains
- Stand with your feet shoulder-width apart and the barbell positioned over the midfoot.
- Bend at the hips and knees to grip the barbell with both hands by your sides.
- Engage your core, and lift your chest while keeping your back flat.
- Drive through the heels as you lift the barbell, extending your knees and hips simultaneously.
- Lower the bar back down in a controlled manner, maintaining proper form.
Common Mistakes
- Rounding the back while lifting.
- Lifting with the arms instead of the legs.
- Letting the bar drift away from the body.
Modifications
- Use lighter weights or practice with just the bar.
- Perform the exercise with a wider stance to accommodate flexibility.
Tips
- Engage your core before lifting the bar.
- Maintain a neutral spine throughout the movement.
- Focus on driving through your heels rather than your toes.
Barbell Deadlift against Chains Alternatives
Tags
deadlift
strength
powerlifting
hips
barbell
weightlifting