HamstringsAdvanced
Sumo Deadlift with Chains
A sumo deadlift with chains draped over the bar, so the load increases as links leave the floor. It trains you to keep accelerating through a wide-stance lockout.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 5–8
- Reps
- 1–3
- Rest
- 90–150s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.