Sumo Deadlift with Chains

Hamstrings

Sumo Deadlift with Chains

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A sumo deadlift with chains hanging from the bar so the load increases as you pull, challenging lockout strength.

Powerlifting

Primary musclesHamstrings

Secondary musclesAbductors Adductors Forearms Glutes Lower Back Middle Back Quadriceps Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 34–56 kcal (±25 %)

Muscle mass worked35 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Drape chains over the ends of the barbell so they pile on the floor at the start.
2Stand with a very wide stance, toes turned out, and the bar over the middle of your feet.
3Grip the bar inside your knees, lift your chest, and brace your abs.

How to perform

1Push the floor apart and drive your knees out as you start the pull.
2Extend your hips and knees together while the chains lift off the floor, getting heavier.
3Lock out with your hips fully extended and shoulders back.
4Lower the bar under control until the chains settle on the floor again.