The Barbell Weighted Chains Sumo Deadlift is a variation of the traditional sumo deadlift that incorporates chains for added resistance. This exercise targets the lower body, particularly the glutes, hamstrings, and quadriceps.
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Position the barbell over the midfoot and grip it with both hands inside your knees.
- Engage your core and keep your back straight as you lift the barbell by extending your hips and knees simultaneously.
- Lower the barbell back to the ground in a controlled manner, maintaining proper form throughout.
How to perform the Barbell Weighted Chains Sumo Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Weighted Chains Sumo Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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