Barbell Weighted Chains Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Sumo deadlift with chains
How to: Barbell Weighted Chains Sumo Deadlift
- Stand with your feet in a wide stance and your toes pointed out slightly.
- Secure the chains to the bar, ensuring they rest on the ground when starting.
- Grip the bar with both hands inside your legs.
- Keep your chest up, engage your core, and push through your heels as you lift the bar.
- Stand up straight, fully extending your hips at the top.
- Lower the bar back down with control, maintaining a straight back.
Common Mistakes
- Rounding the back during the lift.
- Using too much momentum instead of controlled strength.
- Letting the knees cave inward.
Modifications
- Use lighter weights or perform a bodyweight version.
- Use a platform to assist with range of motion.
Tips
- Keep your chest up and back straight to prevent injury.
- Engage your core throughout the lift.
- Use a weight that challenges you while maintaining form.
Barbell Weighted Chains Sumo Deadlift Alternatives
Tags
hip strength
deadlift
barbell
glutes
hamstrings
intermediate