Trap Bar Deadlift Against Chains

Key Takeaways

Welcome to AH7, where we’re about to dive into an invigorating fitness technique that will rev up your gains: Trap Bar Deadlift Against Chains. If you’re itching to know how to supercharge your deadlift game and unlock impressive results, you’re in for a treat. This article will guide you through the exhilarating world of trap bar deadlifts with chains, targeting major muscle groups and spurring your progress. Strap in for an epic journey from newbie to deadlift connoisseur!

Getting Started: How to Trap Bar Deadlift Against Chains

  1. Setup: Find a trap bar and load it with chains. Secure the chains on both ends of the barbell. Ensure that the barbell and chains are evenly loaded for balance.
  2. Positioning: Stand in the middle of the trap bar with your feet hip-width apart. Your toes should be pointing slightly outward. Step into the bar, so it’s aligned with the center of your feet.
  3. Grip: Bend at your hips and knees to grip the trap bar handles firmly. Your palms should be facing your body, and your grip should be wider than shoulder-width.
  4. Lifting: Take a deep breath, brace your core, and engage your lats. Drive through your heels as you lift the trap bar and the attached chains off the ground. Push your hips forward and stand up tall.
  5. Full Extension: As you reach the top, stand up straight, ensuring your hips and knees are fully extended. Squeeze your glutes at the top of the movement.
  6. Lowering: To lower the bar, push your hips back first and then slightly bend your knees. Lower the barbell and chains under control, maintaining a neutral spine.
  7. Repeat: Perform the desired number of reps, maintaining proper form throughout. Remember, quality over quantity!

Targeted Muscles and Benefits

The Trap Bar Deadlift Against Chains is a powerhouse move that hits multiple muscle groups in one fell swoop:

  • Quadriceps: The front of your thighs gets a solid workout, helping you build strength and stability.
  • Hamstrings: These muscles at the back of your thighs play a crucial role in hip extension and contribute to your overall lower body strength.
  • Glutes: Your booty gets a boost as you thrust your hips forward during the lift.
  • Erector Spinae: These muscles that run along your spine work to keep your back upright and supported throughout the movement.
  • Forearms and Grip: Your grip strength gets a test as you hold onto the trap bar and chains.

Tips for Success

  1. Start Light: If you’re new to deadlifting or using chains, begin with a manageable weight to master your form.
  2. Form is King: Focus on maintaining proper form throughout the lift. A neutral spine and engaged core are non-negotiable.
  3. Progress Gradually: As you get comfortable, gradually increase the weight. Avoid jumping too quickly, as it could compromise your form.
  4. Mind the Chains: The chains add an element of instability. Embrace the challenge but don’t let it sway your form.
  5. Breathe Right: Inhale before lifting, exhale at the top, and inhale again as you lower the bar.


  1. Q: How does the trap bar differ from a regular barbell?
    A: The trap bar, also known as a hex bar, surrounds you, allowing a more upright position and putting less stress on your lower back.
  2. Q: Can beginners attempt this exercise?
    A: Absolutely! Start light and focus on mastering your form before adding weight.
  3. Q: How do chains impact the exercise?
    A: Chains make the lift harder as you ascend due to increased resistance, targeting muscle engagement and building strength.
  4. Q: Is this suitable for muscle building?
    A: Yes, trap bar deadlifts with chains are excellent for muscle growth due to the heavy load and multiple muscle involvement.
  5. Q: Can I use wrist straps for this?
    A: While it’s better to develop grip strength naturally, wrist straps can be used for heavier lifts.
  6. Q: How often should I do this exercise?
    A: Incorporate it into your routine 1-2 times per week, giving your muscles ample time to recover.
  7. Q: Should my back be straight throughout?
    A: Aim for a neutral spine; avoid rounding or arching excessively.
  8. Q: Are there alternatives to chains?
    A: Resistance bands can also add intensity, but chains provide a unique challenge due to their variable weight.
  9. Q: Can trap bar deadlifts help with fat loss?
    A: Yes, compound movements like these burn calories and boost metabolism, aiding in fat loss.
  10. Q: Can I use this exercise to improve my regular deadlift?
    A: Absolutely! The strength and stability gained from trap bar deadlifts can enhance your overall deadlift performance.

With these FAQs, you’re armed with both the basics and the nuances of trap bar deadlifts against chains. Remember, practice makes perfect, so get ready to forge a stronger, fitter you with this dynamic exercise. Happy lifting!

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