Sumo Deadlift with Chains
The Sumo Deadlift with Chains is a great exercise for building strength and power. It is performed by attaching chains to the sleeves of a barbell, or by draping the chains over the bar. The lifter then sets their feet wide, grips the bar with their arms inside their legs, and lowers their hips to begin the lift. The lifter then drives through the floor, extending their hips and knees, and leaning back to drive the hips into the bar and pull the shoulder blades together. The weight is then controlled on the way down as the lifter bends at the hips. This exercise is an effective way to increase strength and power.
Type:
Powerlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- The Sumo Deadlift with Chains is an effective way to increase strength and power.
- It helps build muscle in the lower body, as well as the core, back, and shoulders.
- It can help increase power and explosiveness.
- It is a great exercise for improving posture and balance.
- It can help improve coordination and agility.
- It can help reduce the risk of injury by strengthening the muscles and joints.
- It is an excellent way to build overall muscle mass.
Step by Step Instructions For Sumo Deadlift with Chains
- Attach the chains to the sleeves of the bar or drape the middle over the bar to increase weight as you lift. Ensure that the ends of the chains are kept away from the plates to avoid hitting them during the lowering of the weight.
- Start with a bar loaded on the ground and position yourself so that the bar intersects the middle of your feet. Place your feet wide apart, near the collars. Bend at the hips to grip the bar, ensuring that your arms are directly below your shoulders and inside your legs. You can use a pronated grip, a mixed grip, or a hook grip. Relax your shoulders to lengthen your arms.
- Take a breath and lower your hips while keeping your head forward and chest up. Drive through the floor by spreading your feet apart, with your weight on the back half of your feet. Extend through your hips and knees.
- As the bar passes through your knees, lean back and push your hips into the bar, pulling your shoulder blades together.
- Lower the weight back to the ground by bending at the hips and controlling the descent of the weight.
Warm Up Tips
- Attach the chains to the sleeves of the bar or drape them over the bar to increase the weight as you lift. Make sure to keep the ends of the chains away from the plates to avoid hitting them during the exercise.
- Begin by approaching the bar and positioning it so that it intersects the middle of your feet. Set your feet wide, near the collars, and bend at the hips to grip the bar. Your arms should be directly below your shoulders, inside your legs, and you can use a pronated grip, mixed grip, or hook grip. Relax your shoulders to lengthen your arms.
- Take a breath and lower your hips while looking forward and keeping your chest up. Drive through the floor, spreading your feet apart and keeping your weight on the back half of your feet. Extend through your hips and knees.
- As the bar passes through your knees, lean back and drive your hips into the bar, pulling your shoulder blades together.
- To complete the exercise, return the weight to the ground by bending at the hips and controlling the weight on the way down.
Sumo Deadlift with Chains Safety Tips
- Ensure that the chains are securely attached to the sleeves of the bar or draped over the bar to prevent any accidents or injuries during the exercise.
- Position your feet wide, near the collars, to maintain stability and balance throughout the exercise.
- When gripping the bar, make sure your arms are directly below your shoulders and inside your legs. You can use a pronated grip, a mixed grip, or a hook grip based on your preference and comfort.
- Relax your shoulders and lengthen your arms to avoid any unnecessary strain or tension.
- Before beginning the lift, take a breath and maintain a forward-looking gaze with your head up and chest lifted.
- As you lower your hips, ensure that your weight is on the back half of your feet and drive through the floor, spreading your feet apart to generate power.
- During the lift, focus on extending through your hips and knees, maintaining proper form and technique.
- As the bar passes through your knees, lean back and drive your hips into the bar, pulling your shoulder blades together to engage your back muscles.
- When returning the weight to the ground, control the descent by bending at the hips and maintaining proper control over the weight.
- Listen to your body and start with lighter weights to ensure proper form and technique before gradually increasing the weight as you become more comfortable and confident
Incorporating Into Other Workouts
The Sumo Deadlift with Chains can be incorporated into workouts in several ways to enhance strength and power:
1. Strength Training: Include the Sumo Deadlift with Chains as a primary exercise in your lower body strength training routine. Perform 3-4 sets of 6-8 repetitions, focusing on lifting heavy weights and maintaining proper form. This exercise targets the glutes, hamstrings, quads, and lower back, helping to build overall strength in the lower body.
2. Power Development: Incorporate the Sumo Deadlift with Chains into your power training sessions. Perform explosive repetitions with lighter weights, focusing on speed and power. Aim for 3-4 sets of 3-5 repetitions, ensuring that each rep is performed with maximum force and speed. This exercise helps to develop explosive power in the hips and legs, which is beneficial for sports performance and athletic activities.
3. Superset or Circuit Training: Combine the Sumo Deadlift with Chains with other exercises to create supersets or circuit training workouts. Pair it with exercises such as squats, lunges, or kettlebell swings to create a challenging lower body workout. Perform each exercise back-to-back with minimal rest between sets to increase the overall intensity and cardiovascular demand of the workout.
4. Progressive Overload: To continue making progress and challenging your muscles, gradually increase the weight of the chains used during the Sumo Deadlift. Start with a manageable weight and gradually add more chains over time as your strength improves.