Intermediate
Sumo Deadlift
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Sumo Deadlift builds strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.
Exercise Instructions
-
Step 1
Place your feet about twice shoulder-width apart; your toes pointed at an angle and a barbell in your feet curled against your shins. Without rounding your lower back, bend your knees and hold the bar with both hands. -
Step 2
In one motion, press through your heels, push your hips forward and lift yourself up as quickly as possible. Pause, then reverse the movement by pushing your hips back and returning to the starting position.
Muscle Groups
Sumo Deadlift targets Abs, Glutes, Hamstrings, Quads, Spinal Erectors as seen below.
Exercise Tips
- Do not round your lower back at any time during the pull.
- Don't let the bar swing away from your body. Keep it close.
- Be sure to achieve full lock as you stand up, squeezing your buttocks.
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