Sumo Deadlift

Exercise Summary
Primary Muscle(s) Hamstrings
Secondary Muscle(s) Glutes, Lower Back, Middle BackAbdominals
Equipment Barbell
Emphasis Compound
Type Pull

Sumo Deadlift

  • Come towards the bar with a wider foot stance with the bar crossing over the mid-foot. Toes pointed slightly out.
  • Begin by bending/hinging at the hips to grab the bar with your arms inside of your legs with your preferred grip.
  • Bring your hips down with your chest up, back flat, and core braced. Upper back is tight as well.
  • Imagine 'spreading the floor' with your feet and activate your glutes to pull the bar up.
  • As soon as the bar passes your knees, drive your hips forward towards the bar to finish the pull.
    • You should feel a strong contraction in your glutes at the top.
  • After you’ve locked out the lift, bend/hinge at the hips to lower the weight.

*Tips*

  • Keep the bar as close to your body at all times.
    • Your shins may get knicked.
  • Your glutes and hamstrings are handling the load, not your low back.
  • Your spine remains neutral throughout the movement, no arch or rounding of the back.
  • Maintain a neutral neck position throughout.
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