Sumo Deadlift with Chains

This sumo deadlift variation uses chains to increase resistance as the bar rises, forcing constant tension and helping you build lockout strength. It targets the entire posterior chain and is great for lifters looking to improve deadlift mechanics and power.

Instructions

1. Drape chains over the barbell sleeves or loop them securely to ensure even tension.
2. Stand with a wide sumo stance, feet near the collars, and the bar over mid-foot.
3. Grip the bar with hands inside the knees using a pronated, mixed, or hook grip.
4. Lower your hips, raise your chest, and look forward. Brace your core.
5. Drive through the floor and spread your feet apart as you lift, extending through the hips and knees.
6. As the bar passes your knees, pull your shoulders back and drive hips into the bar.
7. Lower the bar under control, keeping your back neutral throughout.