Sumo Deadlift with Chains
Differentiation: Mechanics
This variation of a deadlift is unique. Here is how: you use a sumo stance -placing your legs farther than shoulder-width apart. This stance works the inner portion of your quadriceps. You also use chains on the bar - | instead of plates on the bar. Using chains increases the amount of weight you lift as the chains lift off the floor while you progress through a repetition.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Obtain an Olympic bar.
3) Obtain chains.
4) Position the Olympic bar on the floor.
5) Load plates onto the bar.
6) Loop a chain to each collar of the Olympic bar - a distance away from the plates.
7) Stand with your ankles touching the bar - feet just wider than shoulder-width apart.
8) Bend down from the hips
9) Grasp the bar, using an overhand grip.
10) ...with your hands slightly less than shoulder-width apart.
11) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping tight core muscles, exhale while you flex your quads while driving your heels into the floor to power the bar upwards.
3) ...until your legs are almost completely straight.
4) Lean back to lock-out the movement.
5) Hold this position for a count of one second.
6) Finally, inhale while you lower the bar to the starting position using a controlled movement.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep the bar close to your body.
Keep your head up and your face forward as you lift.
Keep your arms straight.
To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.
Keep the bar close to your body as you pull up.
Your weight should be on your heels and hips.
Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.
Gear Advice
We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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