Sumo Deadlift with Chains

Legs · Barbell

How to do it

Hang the chains from the sleeves or draped over the bar. Sumo stance: feet wide with toes out, hands inside your legs, hips low and chest up. Pull by driving your knees out and extending the hips; as you rise, the chain lifts off the floor and the weight grows. Unlike a band, there is no elastic snap accelerating you at the bottom, and in sumo that matters because the break is already the hard part. The classic mistake is letting the chains swing and drag the bar.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Glutes, Forearms, Back

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