Barbell Sumo Deadlift

Muscles worked

Setup

1. Stand with a very wide stance, positioning your feet near the weight plates with toes pointed outward at roughly a 45-degree angle.
2. Position the barbell over your mid-foot, ensuring it is nearly touching your shins.
3. Hinge at the hips and bend your knees to grip the bar with your hands placed shoulder-width apart, inside of your legs.
4. Drop your hips and pull your chest up to flatten your back, ensuring your shins are vertical.

How to do it

1. Inhale deeply into your abdomen and brace your core to create intra-abdominal pressure.
2. Pull the 'slack' out of the bar by applying upward tension until the bar clicks against the plates.
3. Exhale as you drive your feet through the floor, extending your hips and knees simultaneously to reach a full standing position.
4. Lower the bar with control by hinging at the hips and allowing the bar to slide down your thighs back to the starting position.

Form checklist

• Keep your shins vertical and the bar in close contact with your legs throughout the lift.
• Ensure your knees track in the same direction as your toes to avoid valgus collapse.
• Maintain a neutral spine from your head to your tailbone; do not round your lower back.
• Lock out by squeezing your glutes, not by leaning back excessively at the top.

Pro tips

• Think about 'spreading the floor' with your feet to maximize glute and adductor engagement.
• Wedge your hips as close to the bar as possible before the pull to improve your mechanical leverage.
• Focus on pulling your shoulder blades into your back pockets to keep your lats engaged and the bar path tight.

Make it harder

• Perform the movement from a deficit by standing on 2-inch blocks or weight plates to increase the range of motion.
• Add a 2-second pause just 1-2 inches off the floor to eliminate momentum and build positional strength.

Frequently asked

What muscles does the barbell sumo deadlift work?

The barbell sumo deadlift primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the barbell sumo deadlift?

The barbell sumo deadlift uses barbell and weight plate.

Is the barbell sumo deadlift good for beginners?

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

Related exercises

• Axle DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Clean DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius