Weighted Chain Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Weighted
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductors, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Sumo Deadlift with Chains
How to: Weighted Chain Sumo Deadlift
- Stand with feet wider than shoulder-width with toes pointed slightly out.
- Position the barbell over the midfoot, gripping the bar with both hands inside the knees.
- Engage your lats and pull your shoulder blades back.
- Push through your heels, lift the bar by extending your hips and knees in a synchronized motion.
- At the top of the lift, fully extend your hips, then lower the bar back to the ground by hinging at your hips first.
Common Mistakes
- Lifting with the back instead of the legs.
- Not using the full range of motion.
- Bending the knees too much at the start.
Modifications
- Use lighter weights to build form before progressing.
- Perform with a wider or narrower stance based on comfort.
Tips
- Keep your chest up and back straight to avoid rounding.
- Engage your core before lifting to provide stability.
- Use a full range of motion to maximize effectiveness.
Weighted Chain Sumo Deadlift Alternatives
Tags
deadlift
strength
hips
glutes
hamstrings
powerlifting