Sumo Deadlift with Chains
Muscles worked
Instructions
- 1You 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.
- 2Begin 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.
- 3Take 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.
- 4As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- 5Return the weight to the ground by bending at the hips and controlling the weight on the way down.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Sumo Deadlift with Chains
The sumo deadlift with chains applies the same accommodating-resistance principle as the banded version, but with chains hung from the sleeves or draped over the bar. At the bottom, most of the chain rests on the floor, reducing the effective load; as you pull, the chain progressively lifts, intensifying the real load right at lockout, where the sumo pull is most vulnerable. Chains feel more linear than bands, which many competitors prefer for precisely gauging their pulling speed. The sumo stance, feet very wide, stays identical to the unloaded version, with a more upright torso than conventional. Reserved for lifters who already have solid mastery of the classic sumo deadlift and access to lifting chains.
check_circleBenefits
- check_circleIntensifies the real load precisely at lockout
- check_circleMore linear load feel than bands
- check_circleStrengthens the sumo deadlift's usual weak point
- check_circleAdvanced method typical of competition prep cycles
lightbulbExecution tips
- lightbulbAdjust chain length so a link still touches the floor at the bottom
- lightbulbSet your feet very wide, near the bar's collars
- lightbulbKeep your arms vertical, inside your knees
- lightbulbAvoid letting the chain ends hit the plates
warningCommon mistakes
- warningAttaching the chains asymmetrically
- warningUsing too narrow a stance for a true sumo pull
- warningLetting the hips rise faster than the bar
- warningNeglecting basic technique in favor of load
helpFrequently asked questions
Why prefer chains over bands on the sumo pull?expand_more
For the more linear load feel, appreciated by many competitors to fine-tune their pulling speed.
How do I attach chains on a sumo deadlift?expand_more
To the bar sleeves, or draped over the top, making sure the ends don't hit the plates.
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