Weighted Chain Sumo Deadlift

Master the Weighted Chain Sumo Deadlift for powerful glutes, inner thighs, and hamstrings.

AdvancedHips Weighted

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Weighted Chain Sumo Deadlift

Compound

Barbell Banded Sumo Deadlift

Hips · Barbell

Advanced

Compound

Barbell Weighted Chains Sumo Deadlift

Hips · Barbell

Advanced

Compound

Dumbbell Sumo Deadlift

Hips · Dumbbell

Intermediate

Compound

Kettlebell Sumo Deadlift

Hips · Kettlebell

Intermediate

Description

A variation of the traditional deadlift, the Weighted Chain Sumo Deadlift is performed with a wider stance and targets different muscles.

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How to do Weighted Chain Sumo Deadlift

01
Setup
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.
02
Setup
Take a wide stance, significantly wider than shoulder-width, with your toes pointed out at a 45-degree angle.
03
Setup
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.
04
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.
05
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.
06
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.

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Questions

Is Weighted Chain Sumo Deadlift good for beginners?

Weighted Chain Sumo Deadlift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Chain Sumo Deadlift?

You need Weighted to perform Weighted Chain Sumo Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Chain Sumo Deadlift?

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.

What are common mistakes when doing Weighted Chain Sumo Deadlift?

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.