Intermediate exercise

Sumo Deadlift with Chains

Technique

How to perform Sumo Deadlift with Chains

Balance a chain over the center of the bar, or attach two matched chains symmetrically at the sleeves; position the hanging links clear of your feet and the plates.
Arrange the chains so links lift progressively from the floor as the bar rises and settle without piling under the plates.
Set up with the bar over midfoot, a wide turned-out stance and your grip inside the knees.
Keep your elbows straight, brace your trunk and remove slack before lifting.
Drive through the whole foot and extend your knees and hips while holding the bar close, finishing upright without a backward lean or deliberate shrug.
Lower under control, check that the chains have settled clear of the plates and feet, and reset before the next repetition.

Programming relevance