Exercise guide
Sumo Deadlift with Chains
The Sumo Deadlift with Chains uses a wide stance while chain links gradually lift from the floor as the bar rises. This increases the effective resistance through the range while the hamstrings and supporting lower-body, back, grip, and shoulder muscles coordinate the pull.
Training context
Keeping the Sumo Deadlift with Chains Controlled
Chain length and placement determine how quickly resistance increases. The chains should hang evenly and remain clear of the plates, feet, and bar path throughout the lift.
Record the bar weight, chain weight, and attachment method separately. A different amount of chain resting on the floor creates a different exercise even if the total chain weight is unchanged.
Technique overview
Keep the chains clear and evenly loaded
Arrange the chains so both sides load evenly and several links remain supported by the floor at the start. Set the sumo stance, brace, and extend the hips and knees while keeping the bar close. Allow the chains to rise without swinging into the plates or legs. Lower the bar carefully so the links settle without pulling the bar sideways.
Treat this as an overview and use a range, pace, and setup you can control.