Sumo Deadlift with Chains
Trains the Hamstrings.
- Equipment
- A barbell and chains
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Hang chains from the ends of the bar so that most of the chain lies on the floor at the start and lifts off as the bar rises.
- Take a wide stance with the toes turned out and the shins vertical, and grip the bar inside the legs.
- Set the back flat, chest up and hips low.
- Push the knees out and drive the floor away to break the bar off the ground.
- Keep driving as the chain leaves the floor and the bar gets heavier.
- Lock out fully with the hips through, then lower under control.
Common mistakes
- Hanging the chains so they never touch the floor. The chains are there to add weight as the bar rises; if the whole length is off the floor at the start, it is just a heavier bar that swings.
- Letting the chains swing. They hang still if the bar travels straight; swinging chain means the bar is wandering.
- Easing off at the top. The bar is heaviest at lock-out and the drive continues through it.
- Leaning back at the finish. Lock-out is standing tall, not arching backwards under the extra weight.