Barbell Sumo Deadlift
Stand with feet wider than shoulder-width, toes pointed out, shins close to the barbell. Hinge at your hips and bend your knees, gripping the barbell with an overhand or mixed grip, hands inside your shins.
- Equipment
- Equipment
- Difficulty
- Advanced
- Focus Area
- Legs
- Injury risk
- Moderate
Primary muscles
- Quadriceps
- Gluteus Maximus
- Hamstrings
- Erector Spinae
Secondary muscles
- Trapezius
- Latissimus Dorsi
- Forearms
- Rectus Abdominis
- Obliques
Target muscles
- legs
- glutes
- back
How to perform
- 1
Stand with feet wider than shoulder-width, toes pointed out, shins close to the barbell.
- 2
Hinge at your hips and bend your knees, gripping the barbell with an overhand or mixed grip, hands inside your shins.
- 3
Lower your hips, keep your chest up, and brace your core, ensuring a neutral spine.
- 4
Drive through your heels, extending your hips and knees simultaneously to lift the bar.
- 5
Stand tall, squeezing your glutes at the top, without hyperextending your back.
- 6
Control the descent by hinging at the hips first, then bending the knees, returning the bar to the floor.
Safety & form
Train smart. Read these notes before adding heavy load.
