Sumo Deadlift with Chains

An intermediate strength exercise for the hamstrings, hip abductors, adductors, forearms, glutes, back and quads, done with a barbell.

Movement guide

Sumo Deadlift with Chains

Demand · source-assignedMedium (unreviewed)

Equipment requiredA barbell

Muscle focusHamstrings · Hip abductors · Adductors · Forearms · Glutes · Back · Quads

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

Kettlebell deadlift demonstrated on the 3D figure

3D demoKettlebell deadliftBeginner · A kettlebell

Similar move, beginner grade.

This move

Sumo Deadlift with Chains demonstrated on the 3D figure

3D demoSumo Deadlift with ChainsIntermediate · A barbell

Intermediate grade (source-assigned).

Harder option

Reverse Band Sumo Deadlift demonstrated on the 3D figure

3D demoReverse Band Sumo DeadliftAdvanced · A barbell

Similar move, advanced grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.
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.
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.
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Hamstrings. Also: Hip abductors, Adductors, Forearms, Glutes, Back, Quads.

Equipment

A barbell

Level

Intermediate (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Sumo Deadlift with Bands demonstrated on the 3D figure

3D demoSumo Deadlift with BandsIntermediate · A barbell

Deadlift with chains demonstrated on the 3D figure

3D demoDeadlift with chainsAdvanced · A barbell + Other / check instructions

Sumo deadlift demonstrated on the 3D figure

3D demoSumo deadliftAdvanced · A barbell

Barbell deadlift demonstrated on the 3D figure

3D demoBarbell deadliftAdvanced · A barbell

Barbell Romanian deadlift demonstrated on the 3D figure

3D demoBarbell Romanian deadliftIntermediate · A barbell

Clean deadlift demonstrated on the 3D figure

3D demoClean deadliftIntermediate · A barbell

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Questions people ask

What muscles does the Sumo Deadlift with Chains work?

Mainly the hamstrings, with help from the hip abductors, adductors, forearms, glutes, back and quads.

What equipment do I need for the Sumo Deadlift with Chains?

A barbell.

Is the Sumo Deadlift with Chains good for beginners?

It is graded intermediate. The grade comes from the source database and has not been independently reviewed. If it is too hard right now, start with the Kettlebell deadlift.

What is an easier alternative to the Sumo Deadlift with Chains?

Try the Kettlebell deadlift. It works similar muscles at a lower grade.

How do I make the Sumo Deadlift with Chains harder?

Progress to the Reverse Band Sumo Deadlift, or add load, range or slower lowering once your form is solid.