Sumo Deadlift with Chains

Performed with chains for accommodating resistance, this variation primarily targets your Hamstrings, with support from Abductors, Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Abductors, Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps

How to perform Sumo Deadlift with Chains

Step 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.
Step 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.
Step 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.
Step 4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Step 5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Frequently asked questions

How do chains change the resistance during a sumo deadlift?

Chains provide accommodating resistance by increasing the load as you stand up and more links leave the floor. This targets the lockout phase and forces greater acceleration through the top of the movement.

Which muscles are primarily engaged in the sumo deadlift with chains?

The wide stance and vertical torso emphasize the hamstrings and adductors. The addition of chains increases demand on the posterior chain and glutes during the final third of the lift.

What is a common technical error when using chains in this lift?

Setting the chains so they are completely off the floor at the start removes the accommodating resistance benefit. Ensure several links remain on the ground at the bottom to maintain a smooth strength curve.

How should a beginner progress toward using chains?

Master the standard sumo deadlift with a barbell first to establish proper hip mobility and back positioning. Once form is consistent, add light chains to practice managing the shifting weight.

What is the recommended set and rep range for this variation?

This exercise is typically programmed for 3 to 5 sets of 2 to 5 reps to develop explosive power. Focus on maximum speed during the concentric phase while maintaining a rigid spine.

Sample sets & reps for Sumo Deadlift with Chains

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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