Barbell Weighted Chains Sumo Deadlift

Muscles worked

Setup

1. Position your feet in a wide stance with toes pointed outward at approximately a 45-degree angle.
2. Attach chains to the ends of the barbell so that several links are resting on the floor at the starting position.
3. Grip the bar with hands shoulder-width apart, positioned inside your knees using a double overhand or mixed grip.
4. Drop your hips, pull your chest up, and retract your shoulder blades to create a flat, neutral spine.

How to do it

1. Inhale deeply and brace your core, then pull the 'slack' out of the bar until you feel the resistance of the plates.
2. Exhale as you drive through your heels, extending your hips and knees simultaneously while keeping the bar close to your shins.
3. Accelerate through the movement as the chains lift off the floor, driving your hips forward into a full lockout.
4. Inhale as you hinge at the hips and lower the bar with a controlled tempo, ensuring the chains settle back onto the floor.

Form checklist

• Keep your shins vertical and your knees tracking in line with your toes.
• Maintain a neutral spine throughout the entire lift; do not allow your lower back to round.
• Ensure your shoulders remain slightly in front of or directly over the bar at the start.
• Keep your arms long and straight; do not attempt to 'row' the weight up.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize glute and hip abductor recruitment.
• Squeeze your glutes as hard as possible at the top of the movement to stabilize the increased weight of the chains.

Make it harder

• Implement a 3-second eccentric phase to increase time under tension against the descending chain weight.
• Perform the lift from a 1-2 inch deficit by standing on small weight plates to increase the initial range of motion.

Frequently asked

What muscles does the barbell weighted chains sumo deadlift work?

The barbell weighted chains sumo deadlift primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the barbell weighted chains sumo deadlift?

The barbell weighted chains sumo deadlift uses barbell.

Is the barbell weighted chains sumo deadlift good for beginners?

The barbell weighted chains sumo deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift From DeficitIntermediate · glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius