Description
A variation of the traditional deadlift, the Weighted Chain Sumo Deadlift is performed with a wider stance and targets different muscles.
How to Do Weighted Chain Sumo Deadlift
- 1Setup
Position yourself with a loaded barbell over your midfoot, attaching chains to each end so they rest on the floor when the bar is down.
- 2Setup
Take a wide stance, significantly wider than shoulder-width, with your toes pointed out at a 45-degree angle.
- 3Setup
Hinge at your hips and bend your knees to grasp the barbell with an overhand or mixed grip, hands inside your knees and shoulder-width apart. Ensure your shins are vertical.
- 4
Take a deep breath, brace your core, and initiate the pull by driving through your heels, extending your knees and hips simultaneously. Keep your chest up and back flat.
- 5
As the bar rises, the chains will gradually lift off the floor, increasing resistance. Continue extending your hips until you are standing tall with the bar at full lockout, squeezing your glutes.
- 6
Control the descent by reversing the motion, hinging at your hips and bending your knees, allowing the chains to gradually return to the floor before the barbell.
Tips
- Maintain tension on the chains throughout the lift by controlling the eccentric phase, preventing the weight from crashing down.
- Focus on driving your knees out in line with your toes during the ascent to engage your adductors and glutes more effectively.
- Keep your chest proud and shoulders pulled back to maintain a neutral spine and prevent rounding of the upper back.
- Utilize the progressive resistance of the chains to focus on accelerating through the top portion of the lift, enhancing power output.
Common Mistakes
- ×Rounding the lower back during the pull can lead to injury; maintain a neutral spine by bracing your core and keeping your chest up.
- ×Allowing your hips to shoot up before your shoulders indicates weak leg drive; focus on extending your knees and hips simultaneously.
- ×Letting your knees collapse inward reduces glute activation and puts stress on your joints; actively push your knees out throughout the lift.
Variations
Barbell Banded Sumo Deadlift
Boost glute and hamstring power with the Barbell Banded Sumo Deadlift. This variation combines a wide stance with band resistance for enhanced hip drive
Barbell Weighted Chains Sumo Deadlift
Master the Barbell Weighted Chains Sumo Deadlift. This powerful variation uses chains to increase resistance as you stand, building strength and power in
Dumbbell Sumo Deadlift
Master the dumbbell sumo deadlift to build powerful glutes and strong inner thighs. This variation emphasizes hip adductors and glutes with a wide stance.
Kettlebell Sumo Deadlift
Master the Kettlebell Sumo Deadlift for powerful glutes, hamstrings, and inner thighs.
Related Exercises
Barbell Deadlift against Chains
The Barbell Deadlift against Chains builds strength and power. Chains increase resistance as you stand, challenging your lockout and grip.
Barbell Sumo Deadlift from Deficit
Perform a Barbell Sumo Deadlift from a deficit to increase range of motion, targeting glutes, hamstrings, and lower back.
Barbell Sumo Deadlift from Blocks
Lift heavy with the Barbell Sumo Deadlift from Blocks! This powerful variation targets glutes, hamstrings, and back, reducing range of motion for heavier
Sumo Air Squat
Master the sumo air squat, a bodyweight exercise that sculpts your glutes, quads, and inner thighs.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
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