Weighted Chain Sumo Deadlift

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart, with toes pointed out at roughly a 45-degree angle.
2. Position the barbell over your mid-foot, ensuring the chains are attached to the ends of the bar so they rest on the floor at the start.
3. Hinge at the hips and grip the bar with your hands placed inside your knees, using a shoulder-width, double-overhand grip.
4. Drop your hips, pull your chest up, and retract your shoulder blades to create a flat, rigid spine.

How to do it

1. Inhale deeply and brace your core, then drive through your heels to push the floor away.
2. Keep the bar close to your shins as you extend your hips and knees simultaneously, feeling the weight increase as the chains lift off the floor.
3. Exhale as you reach a full upright position, squeezing your glutes hard at the top without leaning back.
4. Lower the bar by hinging at the hips and maintaining a flat back until the plates and chains return to the starting position.

Form checklist

• Ensure your knees track in the same direction as your toes to protect the joints.
• Keep your arms long and straight; do not attempt to 'row' the weight.
• Maintain a neutral neck position by looking at a spot on the floor 5-10 feet in front of you.
• Keep the bar in constant contact with your legs throughout the entire range of motion.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize tension in the glutes and adductors.
• Use the deloading effect of the chains at the bottom to focus on a powerful, explosive concentric (upward) phase.

Make it harder

• Increase the chain-to-plate weight ratio to further challenge the lockout phase.
• Perform the movement with a 2-second pause just as the chains leave the floor to build isometric strength.

Frequently asked

What muscles does the weighted chain sumo deadlift work?

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

What equipment do you need for the weighted chain sumo deadlift?

The weighted chain sumo deadlift requires no equipment — just your body weight.

Is the weighted chain sumo deadlift good for beginners?

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

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