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Chained Barbell Deadlift


  • Lay chains over the middle of the barbell. Lay the chains over the bar so that in a standing position, one to two links are left on the ground.
  • Walk to the bar and have the bar go over top of your midfoot. Your shins shouldn’t touch the bar.
  • Have your heels at hip width and point toes outwards.
  • Drop hips outwards to bend down and keep bar at the midfoot.
  • Grab the bar with an alternating grip about shoulder width apart and keep arms extended.
  • Keep back and shoulders straight and tight by squeezing your shoulder blades together.


  • Pull the bar while keeping back straight and drive through hips by forcing them forwards. Stop once you stand straight up. Don’t over extend your back.
  • Return to starting position by dropping your hips outwards and repeat necessary reps.


  • After completion, return the weight to the ground by dropping your hips outwards until the weight is on the ground and let go.