Skip to main content

Weighted Chain Sumo Deadlift

Step by step instructions, muscle activation and variants for the Weighted Chain Sumo Deadlift.

HardGlutesQuadriceps

About this exercise

The Weighted Chain Sumo Deadlift is a wide-stance barbell deadlift variation with chains draped over the bar, providing accommodating resistance that increases as you rise. The sumo stance shifts emphasis to the glutes and inner thighs, while the chains develop lockout strength and explosive bar speed.

How to Perform

  • Set up chains on the barbell so they pool on the floor at the bottom and uncoil as you stand
  • Stand with feet significantly wider than shoulder-width and toes pointed out at roughly 45 degrees
  • Grip the bar just inside your legs with a double overhand or mixed grip
  • Drop your hips, lift your chest, and brace your core before initiating the pull
  • Drive through your heels and spread the floor with your feet as you extend your hips and knees simultaneously
  • Lock out by squeezing your glutes and pulling your shoulder blades back at the top
  • Hinge at the hips first, then bend the knees to lower the bar back to the floor under control
  • Reset your position and repeat for the prescribed reps

Muscle Activation

Primary
GlutesQuadricepsHamstrings
Secondary
TrapeziusMiddle backLower back

About the Weighted Chain Sumo Deadlift

The Weighted Chain Sumo Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

You may also like

3-Point Standing Hops

Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore

4 Corners Curtsy

Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs

4-Cone Single Foot Lateral Hops

Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs

4-Way Single Leg Hop

Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore