Sumo Deadlift With Chains

This is a big bear pull from a wide stance, with chains clinking louder as you stand tall. The load gets heavier near the top, so your glutes, legs, back, and grip have to keep working all the way through.

Instructions

1. Load a barbell with plates and chains evenly.
2. Stand wide with toes turned slightly out.
3. Grip the bar inside your knees.
4. Brace your core and lift your chest.
5. Push through the floor and stand up tall.
6. Lower the bar with control to the floor.

Benefits

• Builds stronger hips and legs
• Improves pulling strength from the floor
• Challenges lockout strength
• Trains grip under heavy load
• Carries over to heavy lifting

Key Points

• Keep the bar close
• Drive your knees out
• Push the floor away
• Stand tall at the top
• Keep your chest up

Common Mistakes

• Rounding the back
• Hips rising too fast
• Bar drifting forward
• Knees collapsing inward
• Jerking the bar off the floor