Barbell Paused Sumo Deadlift

Muscles worked

Setup

1. Stand with a very wide stance, toes pointed outward at roughly 45 degrees, so your shins are nearly touching the bar.
2. Hinge at the hips and bend your knees to grip the barbell with hands placed shoulder-width apart, inside your legs.
3. Drop your hips low while keeping your chest up and pull the 'slack' out of the bar until it feels heavy in your hands.
4. Ensure your shins are vertical and your back is flat with your lats engaged.

How to do it

1. Inhale deeply into your abdomen and brace your core, then initiate the lift by pushing the floor away with your legs.
2. Lift the bar 1-2 inches off the ground and hold this position for a full 2-second pause, maintaining total body tension.
3. Drive through your heels to complete the movement, locking out your hips and knees while exhaling.
4. Lower the bar back to the floor with control by hinging at the hips and following the same path down.

Form checklist

• Keep the bar in constant contact with your shins and thighs throughout the lift.
• Prevent your knees from caving inward; actively push them out toward your pinky toes.
• Maintain a neutral spine; do not let your lower back round or your hips rise too fast during the pause.
• Keep your shoulders directly over or slightly behind the bar to maintain a vertical torso.

Pro tips

• Focus on 'wedging' your hips toward the bar during the pause to maximize glute recruitment and leverage.
• Think about spreading the floor apart with your feet to create maximum lateral tension in the hips.
• Use the pause to ensure your weight is balanced over the mid-foot, not shifting onto your toes.

Make it harder

• Increase the pause duration to 3-5 seconds to further challenge core stability and isometric strength.
• Perform the movement from a 1-2 inch deficit (standing on small plates) to increase the range of motion.

Frequently asked

What muscles does the barbell paused sumo deadlift work?

The barbell paused sumo deadlift primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell paused sumo deadlift?

The barbell paused sumo deadlift uses barbell and weight plate.

Is the barbell paused sumo deadlift good for beginners?

The barbell paused sumo deadlift is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Single Arm DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Smith Sumo DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Kettlebell Double SwingAdvanced · calves, glutes, hamstrings, and trapezius