Sumo Deadlift with Chains
A sumo deadlift with chains draped over the bar, so the load increases as links leave the floor. It trains you to keep accelerating through a wide-stance lockout.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 5–8
- Reps
- 1–3
- Rest
- 90–150s
How to perform
Main muscles working (thicker lines)
Starting position
Drape chains over the bar so the ends pile on the floor clear of the plates, then take a wide stance with toes turned out and the bar over midfoot.
Grip the bar with your arms hanging straight inside your knees.
Push your knees out, drop your hips and brace.
Spread the floor as the bar breaks from the ground.
Keep accelerating as the chains lift and lock out with your hips.
Lower under control until the chains pile back on the floor.
Breathing: Brace before the pull and exhale at lockout.
Coaching tips
Spread the floor
Accelerate through the top
Chest proud
Common mistakes
Chains hitting the plates
Slowing as the load increases
Knees caving in
Safety notes
Keep the chain ends clear of your feet and the plates.
Start with light chains.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.