LiftSets / Exercises / Sumo Deadlift with Chains

Sumo Deadlift with Chains

Works the hamstrings. Helped by the abductors, adductors, forearms, glutes, lower back, middle back, quadriceps and traps.

What to think about

• Wide stance, toes turned out.
• Knees track out over the toes.
• Chest up, sit straight down between the heels.

How to do it

1. You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Other exercises for the hamstrings

• Floor Glute-Ham Raise
• Good Morning
• Good Morning off Pins
• Hanging Bar Good Morning
• Kettlebell One-Legged Deadlift
• Lying Leg Curls
• Natural Glute Ham Raise
• One-Arm Kettlebell Swings

Track it in LiftSets

Log Sumo Deadlift with Chains with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.

Coming soon to the App Store