Barbell Weighted Chains Sumo Deadlift
Description
The barbell weighted chains sumo deadlift attaches heavy chains to the bar in a sumo stance pull. As you stand up, more chain weight lifts off the floor, increasing the load progressively. The accommodating resistance forces explosive drive off the floor and builds top-end strength specific to sumo deadlifters.
Muscle Group
Equipment Required
Barbell Weighted Chains Sumo Deadlift Instructions
- Set up a barbell with chains attached to each end.
- Adjust chain length so most of the chain rests on the floor at the start.
- Stand over the bar with a wide sumo stance, toes turned out.
- Bend at the hips and knees to grip the bar with hands inside your legs.
- Pull the slack out, engage your lats, and brace your core.
- Drive your knees out and push the floor away to start the lift.
- As you stand, more chain weight lifts off the floor and adds load.
- Lock out at the top with hips fully extended. Lower the bar back down with control.
Barbell Weighted Chains Sumo Deadlift Form & Visual
Barbell Weighted Chains Sumo Deadlift Benefits
- Accommodating resistance builds lockout strength
- Forces explosive drive off the floor
- Common method in westside-style training
- Sumo specific accessory
- Useful for breaking through sumo deadlift sticking points
- Develops bar control under variable load
Barbell Weighted Chains Sumo Deadlift Muscles Worked
- Gluteus maximus
- Adductors
- Hamstrings
- Erector spinae
- Latissimus dorsi
Barbell Weighted Chains Sumo Deadlift Variations & Alternatives
- Barbell Sumo Deadlift
- Barbell Deadlift Against Chains
- Barbell Banded Sumo Deadlift
- Barbell Pause Deadlift
