Weighted Chain Sumo Deadlift
The Weighted Chain Sumo Deadlift targets your lower body and core strength. You perform this exercise by lifting a barbell with added chains while maintaining a wide stance.
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Grip the barbell with both hands inside your legs.
- Engage your core and keep your back straight as you lower your hips and bend your knees.
- Lift the barbell by driving through your heels and extending your hips and knees simultaneously.
- Lower the barbell back to the ground with control, maintaining your form.
How to perform the Weighted Chain Sumo Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Chain Sumo Deadlift using your free weights.
- 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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