Sumo Deadlift with Chains

Sumo Deadlift with Chains is a strength – wide-stance pull with increasing chain load exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Hip abductors, Hip adductors, Forearm muscles, Gluteus maximus, Erector spinae, Rhomboids, Middle trapezius, Quadriceps, Trapezius
Exercise type: Strength – wide-stance pull with increasing chain load

Exercise technique

Chains
Attach two chains to the bar sleeves at equal lengths.
Area
Place the links outside your wide stance without letting them wrap around the plates.
Stance
Set your sumo width with the bar over your midfoot.
Grip
Grip the bar between your legs and lower your hips under control.
Lift
Push the ground while tracking your knees outward.
Lockout
Extend your hips and knees against increasing load as the links leave the floor.
Return
Lower the bar slowly to the floor so the chains gather neatly.

Key technique points

Do not step on the links.
Match chain lengths.
Keep your hands between your legs.
Open your knees in the direction of your feet.
Account for the total load at the top.
Keep the bar horizontally balanced.

Common mistakes

Trapping the chain underfoot

Do not leave links beneath your soles in the sumo stance.

Wrapping around the plates

Do not let the chain catch on the bar end while lowering.

Knee collapsing inward

Do not lose wide-leg alignment during the pull.

Uneven loading

Do not continue with one chain lifting earlier.

Leaning backward through the lower back

Do not lock out through excessive spinal extension.

Hard landing

Do not drop the bar to the floor as the load decreases.

Frequently asked questions