Legs
The main muscle group listed for this exercise.
Exercise guide
Sumo Deadlift with Chains
Sumo Deadlift with Chains is an intermediate-level leg exercise performed with a barbell. It also involves the glutes, arms, and back.
Barbell
The equipment listed for this variation.
Intermediate
The recorded setup and movement complexity.
Legs
Sumo Deadlift with Chains also involves glutes, arms, back.
Strength
Movement pattern: hinge. This is a compound exercise.
Intermediate
This level reflects the setup and movement complexity recorded for this exercise.
Instructions
How to do Sumo Deadlift with Chains
- 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.
- 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.
- 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.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Related workouts
Workout templates that use this exercise.
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View exerciseRelated tools
Related calculators for this exercise.
Use these calculators when you want to connect the exercise itself to calories, protein, strength targets, or training volume.
FAQ
Common questions about Sumo Deadlift with Chains.
What muscles does Sumo Deadlift with Chains work?
Sumo Deadlift with Chains primarily trains the legs and also involves the glutes, arms, and back.
Is Sumo Deadlift with Chains beginner-friendly?
It is listed as intermediate.
What equipment do I need for Sumo Deadlift with Chains?
This variation uses a barbell.
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