Weighted Chain Sumo Deadlift
Description
The weighted chain sumo deadlift attaches heavy chains to a barbell and pulls in a sumo stance. As the bar rises off the floor, more chain links lift off the floor and the load increases. The accommodating resistance overloads the lockout phase, which is often the weak point in a sumo deadlift.
Muscle Group
Equipment Required
Weighted Chain Sumo Deadlift Instructions
- Drape heavy chains over each end of a barbell.
- Stand with feet wider than shoulder-width and toes pointed slightly out.
- Grip the bar with hands inside your knees.
- Brace your core and keep your back flat.
- Drive through your heels and push the floor away.
- Stand tall with hips fully extended at the top.
- Feel the chain weight increase as you stand.
- Lower the bar back to the floor with control.
Weighted Chain Sumo Deadlift Form & Visual
Weighted Chain Sumo Deadlift Benefits
- Overloads the lockout phase
- Accommodating chain resistance
- Builds lockout strength
- Strong glute and quad builder
- Useful for plateau busting
- Develops powerlifting strength
Weighted Chain Sumo Deadlift Muscles Worked
- Gluteus maximus
- Quadriceps
- Hamstrings
- Spinal erectors
Weighted Chain Sumo Deadlift Variations & Alternatives
- Sumo Deadlift
- Conventional Deadlift
- Romanian Deadlift
- Trap Bar Deadlift
