Sumo Deadlift with Chains
The Sumo Deadlift with Chains is a intermediate compound movement that activates 9 muscle groups simultaneously. It primarily targets the Hamstrings, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The hamstrings handles the primary load during this movement. The abductors and adductors and forearms and glutes and lower back and middle back and quadriceps and traps assist as stabilizers throughout the range of motion.
How to Sumo Deadlift with Chains
- 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.
- 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.
- 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.
- 4
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- 5
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Sumo Deadlift with Chains work?
The Sumo Deadlift with Chains primarily works the Hamstrings. Secondary muscles include the Abductors, Adductors, Forearms, Glutes, Lower Back, Middle Back, Quadriceps, Traps, which assist during the movement.
Is the Sumo Deadlift with Chains good for beginners?
The Sumo Deadlift with Chains is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Sumo Deadlift with Chains?
You need barbell to perform the Sumo Deadlift with Chains. Most commercial gyms will have this available.
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