- Target Muscle Group
- Exercise TypePowerlifting
- Equipment RequiredTrap Bar
- Force TypeHinge (Bilateral)
- Experience LevelIntermediate
- Secondary Muscles
Abs, Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Trap Bar Deadlift Against Chains Overview
The trap bar deadlift against chains is a variation of the trap bar deadlift and an exercise used to strengthen the muscles of the hamstrings, glutes, lats, and lower back.
By incorporating the use of chains, you provide variable resistance during the lift. This means the trap bar deadlift becomes more difficult the closer you get to lock out.
As each chain link rises from the ground, more resistance will be applied to the bar. This can be especially helpful in overloading the top portion of the movement.
Applying chains to lifts is commonly seen among powerlifters and sports-performance training, but can be applied to any training program if your goal is to build muscle and strength.
Trap Bar Deadlift Against Chains Instructions
- Select your weight and load the bar. Once the bar has been loaded, attach chains to the bar to add additional resistance.
- Step inside the trap bar, push your hips back, and hinge forward until your torso is nearly parallel with the floor.
- Reach down and grasp the handles using a neutral grip.
- Inhale and pull up slightly on the bar while allowing your hips to drop in a seesaw fashion. This phenomenon is commonly referred to as “pulling the slack out of the bar”.
- As you drop the hips and pull up on the handles, set the lats (imagine you’re trying to squeeze oranges in your armpits) and ensure your armpits are positioned directly over the handles.
- Drive through the whole foot and focus on pushing the floor away.
- Ensure the bar tracks in a straight line as you extend the knees and hips.
- Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
- Return the bar to the floor, reset, and repeat for the desired number of repetitions.
Trap Bar Deadlift Against Chains Tips
- Ensure that the chains are loaded on the end of the bar so that they don’t contact the plates as the bar is lowered.
- By adding chains to the bar you will allow yourself to overload the top half of the movement given that the chains will elongate and add the most weight at the top of the movement. This allows you to use a weight you might not be able to manage for a full repetition normally but given the variable resistance from the chain, you are able to overload the lockout without getting off the floor.
- Stance width should ideally resemble your typical jumping position. Place your feet in a stance that feels powerful and keeps the knees vertically aligned over the feet.
- To prevent the bar from drifting away from the body, one should focus on squeezing their lats to keep the bar close and allow it to travel in a linear fashion. Use the cue: “squeeze oranges in your armpits”, “put your shoulder blades in your back pockets” (i.e. scapular depression) or “imagine you’re doing a straight arm pulldown”.
- The hips should be lower than the shoulders and you should be able to see the logo on the lifter’s shirt before they pull (i.e. “chest up”). The chest up cue is usually accomplished when the lats become locked in though so this cue is typically not needed if the lifter understands how to initiate the lats.
- Ideally the knees should be tracking out over the foot. If you find that you have trouble keeping this neutral knee position, focus on spreading the floor by trying to push your feet apart as you push into the floor. In other words, imagine there is a crack in the floor and you’re trying to spread it open by pushing your heels away from each other. This will help to activate your glutes more during the movement and stabilize the knee joint.
- You MUST keep the crease of the armpit over the bar and the midfoot to allow the bar to travel linearly.
Neck position is highly individual - Some prefer a neutral neck position (i.e. keeping the chin tucked throughout the lift) while others do well with looking slightly up. Here’s some factors to consider:
- If you’re someone who is more globally extended (i.e. athletic background), then you will likely be able to keep a neutral position more effectively by packing the chin.
- On the opposite end of the spectrum, if you tend to be more flexion dominant (especially in your thoracic spine - upper back) then it would behoove you to look up slightly as this will drive more extension.
- Experiment with each and see which one works best for your individual anatomy and biomechanics.
- Given most deadlift variations require a more vertical shin after the initial pull off the floor to allow the bar to move around the knees, the trap bar deadlift will actually require a more dorsiflexed position of the ankle at the start. In other words, the shins will be in a more angled position and more of the load will be displaced on the quads.
- More experienced lifters may not need to emphasize the “pull the slack out the bar” cue as much and that’s perfectly fine if it works for them and still allows them to pull maximal weight but initially it’s an important concept to understand and implement.
- Toe angle is highly individual - this will be dependent upon your hip anatomy. Experiment (toes slightly in, out, or neutral) to see what feels best for you.
- Do NOT retract your shoulder blades. This is mechanically inefficient and a self limiting cue as it shortens the length of the arms thus requiring a larger range of motion.
- Make sure you wrap your thumb around the bar and don’t utilize a false grip. Squeeze the bar as tight as possible like you’re trying to leave an imprint of your fingerprints on the bar.
- Ensure that the hands are positioned in the middle of the handles as this will ensure that the bar doesn’t tilt as you make your pull.
- If you focus on keeping the weight entirely on the heels, you won’t be able to effectively recruit your quads at the beginning of the lift and thus you’ll be slow off the flow. So, to combat this, you should focus on driving through the whole foot - you want 3 points of contact: big toe, little toe, and heel.
- Ensure the elbows stay locked out. Don’t actively flex the triceps but make sure that your elbow doesn’t break neutral as this can potentially put you at risk for a bicep tear under maximal weights.
- For single repetitions, it will be much easier to drop the bar from lockout (provided that it’s allowed and you’re lifting on a platform or with bumper plates) due to less eccentric loading upon your spinal erectors. However, for multiple repetitions you should try to lower the weight under control while not overly fatiguing the erectors.