Sumo Deadlift With Chains

What is Sumo Deadlift with Chains? The sumo deadlift with chains is a variation of the traditional sumo deadlift exercise where chains are added to the barbell to increase the resistance throughout the lift. The chains provide variable resistance, making the exercise more challenging as you lift the weight off the ground.

Tutorial

1. Start by setting up the chains on the barbell. Make sure the chains are evenly distributed on both sides of the barbell. 2. Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward.
2. Bend at the hips and knees to grip the barbell with an overhand grip, making sure your hands are inside your legs.
3. Keep your back flat, chest up, and core engaged.
4. Push through your heels, drive your hips forward, and extend your knees to lift the barbell off the ground.
5. As you lift the barbell, the chains will start to come off the ground, increasing the resistance.
6. Stand up tall with your hips fully extended, then reverse the movement to lower the barbell back to the ground.

Common Mistakes

• Rounding the back: Keep your back flat throughout the lift to prevent injury.

• Allowing the knees to collapse inward: Keep your knees in line with your toes to maintain proper form. - Using too much weight: Start with a lighter weight to ensure proper form before adding more resistance.

Tips for Better Results

• Focus on engaging your glutes and hamstrings throughout the lift.

• Control the descent of the barbell to work on eccentric strength. - Keep the chains off the ground at the start of the lift to maximize the variable resistance.

Muscles Worked The sumo deadlift with chains primarily targets the following muscles:

• Glutes - Hamstrings - Quadriceps - Lower back - Core