Weighted Chain Sumo Deadlift

How to do it

Stand with feet wider than hip-width and toes pointed out, draping a heavy chain across your hips or holding it between your legs. Grip the chain with a flat back, then drive your feet into the floor and extend your hips and knees to stand tall, keeping your chest up throughout.

1. 1With a wide stance and toes turned out, drive your feet into the floor
2. 2and feel your glutes, hamstrings, and inner thighs work together
3. 3Keep your chest up and back flat as your hips and legs extend to lift the chain
4. 4Squeeze your glutes at the top before lowering with control

Common mistakes

• ×Don't let your back round or your hips shoot up faster than your chest
• ×Don't let your knees collapse inward or your ankles roll
• ×Don't jerk the chain up; use a smooth, steady drive

Muscles worked

The weighted chain sumo deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, adductors, upper traps, upper abs, and calves assisting.

• GlutesPrimary
• Lower BackPrimary
• HamstringsPrimary
• ForearmsSupport
• QuadsSupport
• AdductorsSupport
• Upper TrapsSupport
• Upper AbsSupport
• CalvesSupport