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Sumo Deadlift with Chains

Sumo Deadlift with Chains is a intermediate powerlifting exercise using barbell. It works the hamstrings, with help from the abductors, adductors, forearms, glutes, lower back, middle back, quadriceps and traps.

intermediatebarbellpull movementcompoundpowerlifting

Main muscles
hamstrings
Also works
abductors, adductors, forearms, glutes, lower back, middle back, quadriceps, traps

How to do it

  1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
  2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
  3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
  4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
  5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Watch a form tutorial on YouTube · Search Hominin for it

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General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).

Sumo Deadlift with Chains: muscles worked and how to do it | Hominin