Wide-stance barbell deadlift that hinges at the hips and primarily loads the hamstrings, with notable involvement of the glutes and quadriceps.
How to do the Sumo Deadlift (Barbell)#
- Stand with a wide sumo stance, toes slightly turned out, and grip the bar inside your knees with a shoulder-width hold.
- Brace your core and lift your chest to establish a flat, stable torso before you lift.
- Drive through your heels and midfoot while extending the hips and knees to lift the bar, keeping it close to your shins.
- As the bar passes the knees, finish by snapping the hips forward and pulling the shoulders back to full extension.
- Lower the bar under control to the floor while maintaining core tension and the same wide stance for the next rep.
Muscles worked#
- Primary: Glutes, Quads, Adductors
- Secondary: Hamstrings, Lower back, Traps, Forearms, Abs
Common mistakes#
- Rounding the lower back during setup or while lifting.
- Allowing the knees to cave inward.
- Rising the hips before the shoulders, losing a unified pull.
- Letting the bar drift away from the legs during the ascent.
