Weighted Chain Sumo Deadlift
The sumo pull with the load on the hips: a heavy chain hangs from a dip belt between the legs, the hands held at the chest.
How to do it
Setup
Dip belt on the hips, the chain hanging between the feet and resting on the floor; wide stance, toes out, hands together at the chest.
Steps
- Sit the hips back until the torso leans forward, back flat.
- Drive up through the heels, knees pressing out.
- Stand tall with the chain lifted clear of the floor.
Common mistakes
Belt clipped too high, at the waist: set it low across the hips so the chain hangs between the legs. Knees caving toward the chain: push them out over the toes. Rounding to go lower: the hinge stops where the flat back does.
Breathing
Inhale down, exhale up.
