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.
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.