Quick Answer
Sumo Deadlift with Chains is a advanced powerlifting exercise that targets your hamstrings, glutes and adductors. It uses a barbell. Set up for a sumo deadlift with a wide stance and toes pointed out.
Video Tutorial
How to Perform the Sumo Deadlift with Chains
- 1
Set up for a sumo deadlift with a wide stance and toes pointed out.
- 2
Attach chains to the sleeves of the barbell.
- 3
Grip the bar, drop your hips, and keep your chest up.
- 4
Drive through your legs to lift the bar, feeling the resistance increase as the chains lift off the floor.
- 5
Lock out at the top, then lower the bar under control.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Sumo Deadlift with Chains isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Single-Leg Romanian Deadlift
Hamstrings, Glutes • Body Only
Single-Leg Deadlift
Hamstrings, Glutes • Kettlebells
Bodyweight Romanian Deadlift
Hamstrings • Body Only
Barbell Deadlift
Quadriceps, Glutes, Hamstrings, Lower Back • Barbell
Stiff-Legged Deadlift
Hamstrings • Dumbbell
Barbell Romanian Deadlift
Hamstrings, Glutes • Barbell
Frequently Asked Questions
What muscles does the Sumo Deadlift with Chains work?
The Sumo Deadlift with Chains primarily works your hamstrings, glutes and adductors. Secondary muscles include the abductors, forearms, lower back, middle back, quadriceps, traps and core.
What equipment do I need for the Sumo Deadlift with Chains?
The Sumo Deadlift with Chains needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Sumo Deadlift with Chains suitable for beginners?
The Sumo Deadlift with Chains is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Sumo Deadlift with Chains should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sumo Deadlift with Chains every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train hamstrings, glutes and adductors more frequently, alternate harder and easier variations and keep overall weekly volume moderate.