Deadlift - Sumo With Chains

Recommendations: 1-3 Sets, 4-8 Reps, 80 Wght

Intermediate Lower Back Glutes Hamstrings Calves Quads Forearms Lats Middle Back Traps Strength Barbell Chains Pull Compound Gym

Purpose: Benefits This exercise involves many other muscles.

Benefits: This exercise is done with the addition of chains. The primary function of chains is to accommodate resistance. Chains are also a great means of weight loading (adding more weight to an exercise). Chains are also a great way for working the stabilizers.

Position a loaded barbell on the ground. Attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Keep the ends of the chains away from the plates so you don't hit them when you lower the weight. Stand by the barbell so that the bar intersects the middle of the feet which should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs. Use a pronated grip or a mixed grip. Relax the shoulders. This is the starting position. Lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched. Inhale during this movement. Raise the barbell by pushing with your legs and rotating your glutes and hips forward and up. Continue lifting until you are in a full upright position. Your chest should be pushed out and your shoulders should be pulled back. Exhale while doing this movement. Return to the starting position by reversing your previous movement until you are again squatting by the barbell. Inhale while doing this movement. Repeat for the required number of repetitions.

The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. The Barbell Deadlift is considered to be the king of exercises. No other exercise will work your body so much.