Sumo Deadlift with Chains

A intermediate powerlifting exercise for the hamstrings, done with a barbell.

Sumo Deadlift with Chains: finishing position

Main muscles: Hamstrings
Also works: Glutes, Quads, Forearms, Lower back and Upper back
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Pull

How to do the Sumo Deadlift with Chains

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

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Sumo Deadlift with Chains

Questions

What muscles does the Sumo Deadlift with Chains work?

Mainly the hamstrings, with the glutes, quads, forearms, lower back and upper back helping.

Is the Sumo Deadlift with Chains good for beginners?

It's rated intermediate. Beginners can build up to it with Band Good Morning first.

What can I do instead of the Sumo Deadlift with Chains?

Good alternatives that train the hamstrings: Good Morning, Good Morning off Pins, Hanging Bar Good Morning or Sumo Deadlift.

How many sets and reps of the Sumo Deadlift with Chains should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).