Barbell Weighted Chains Sumo Deadlift

1. Load a barbell with plates and chains, and stand with feet wide (sumo stance), toes slightly pointed out. 2. Grip the bar with hands inside your legs and brace your core with a straight back. 3. Drive through your heels and extend your hips and knees to lift the bar off the floor. 4. Keep the bar close to your body as you stand tall, squeezing your hamstrings and glutes at the top. 5. Slowly lower the bar back to the ground under control.

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