Elitefts™ Advisor and Owner of Mountain Dog Training and Nutrition  John Meadows performs a set of chained rack deadlifts with iso-tension.


  • Set up in a power rack and place a bar on the pins.
  • The pins should be set just below the knees.
  • Position yourself with shins against the bar.
  • Feet under the hips.
  • Shoulder width grip.
  • Arch the back and position hips back to engage the hamstrings.

Keys to Success:

  • Look forward with the head as you extend through the hips and knees to pull the weight up and back until lockout.
  • Pull shoulders back to complete the movement.
  • Return the weight to the pins and repeat.

Intensity Amplifier:

  • Adding chains to the movement accommodates to the strength curve and increase the amount of tension at the top position.


  • Set up another rack dead station with the bar resting between two pins as shown in the video.
  • Pull against the pin as hard as you can for 5-10 seconds.
  • Repeat for desired amount of iso-tension repetitions.