Barbell Sumo Deadlift
Hinge, barbell, glutes, quadriceps and adductors
The sumo deadlift lifts a barbell from the floor with the feet set very wide and the hands gripping inside the knees. The upright torso and short pull put more of the work on the glutes, quadriceps and adductors. It suits lifters with long legs and anyone who wants a second way to pull heavy.
Setting up
- Stand with the feet much wider than the shoulders, toes turned well out and shins close to the bar.
- Bend down and grip the bar inside the knees, hands about shoulder width apart, arms straight.
- Push the knees out over the toes, lift the chest and pull the slack out of the bar.
- Start with a weight you can lift with a flat back for five clean reps.
How to do a barbell sumo deadlift
- Brace the belly with a big breath.
- Push the floor apart with the feet and stand up, arms straight.
- Keep the bar close to the legs and the chest up as it rises past the knees.
- Finish standing tall with the hips through and the bar at the upper thighs.
- Lower the bar the same way, hips back and knees out, until the plates touch the floor.
Breathing. Breathe in and brace before each pull, and breathe out once you stand tall or as the bar comes down.
Muscles worked
- Mainly
- Glutes, quadriceps and adductors
- Also
- Hamstrings, lower back, traps and forearms
Common mistakes
- Hips shooting up before the bar leaves. That turns the lift into a stiff legged pull on the back, so push the knees out and lift the chest and hips together.
- Knees caving in. The hips lose their leverage, so keep the knees over the toes the whole way.
- Bar drifting away from the legs. A bar away from the body is heavier on the back, so keep it close enough to brush the legs.
- Leaning back hard at the top. Standing tall with the glutes squeezed is the finish, so stop when the hips are through.
Guide
Guide
Guide
Guide
