Sumo Deadlift with Chains

What it is

This powerful compound lift targets your hamstrings, glutes, and lower back. You use a wide stance with a barbell and chains to progressively increase resistance throughout the movement. It effectively builds strength and power in your posterior chain.

Technique tips

• Attach chains to the bar or drape them for increasing resistance.
• Position the barbell over your mid-foot with a wide stance.
• Keep your arms straight and shoulders relaxed before the pull.
• Take a deep breath, brace, then drive through your heels.
• As the bar passes your knees, actively drive your hips forward.
• Control the descent by bending your hips and knees slowly.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.