Weighted Chain Sumo Deadlift
Gym Exercise Card
Equipment
The weighted chain sumo deadlift strengthens the lower body, particularly the thighs and glutes, by lifting a heavy load with a wide stance. This exercise primarily enhances hip strength and stability, benefiting both athletic performance and functional movements.
How to do it
- Position your feet wider than shoulder-width apart, toes slightly pointed outward.
- Grip the chain firmly and lower into a squat, keeping your chest up and back straight.
- Push through your heels to stand up, lifting the chain with controlled motion.
- Pause at the top before slowly lowering back to the starting position.
- Maintain a neutral spine throughout the movement.
Muscles worked
Primary Adductor Magnus Gluteus Maximus Quadriceps
Secondary Erector Spinae Hamstrings
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