Sumo Deadlift with Chains

Also called sumo deadlift chains and chain sumo deadlift.

Works

Hamstrings, plus side glutes, adductors, forearms, glutes, lower back, upper back, quads and traps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. 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.

1. 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.
2. 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.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Cues

• Wide stance, toes out.
• Knees out over the toes.
• Chest up, push the floor apart.
• Accelerate through the lockout.

Common mistakes

• Hips rising first.
• Knees caving in.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a cranky lower back and a sore hip. Pain that's sharp or gets worse set to set means stop.

Easier

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