Smart Workout Diary

Barbell Sumo Deadlift

The barbell sumo deadlift is a wide-stance barbell lift in which the weight is raised from the floor by extending the hips and knees. It primarily trains the glutes and also works the quadriceps, hamstrings, back, and grip. It supports lower-body strength, total-body pulling strength, and force production.

Demonstration

Barbell Sumo Deadlift — demonstration 1
Barbell Sumo Deadlift — demonstration 2

Instructions

  1. Set the bar over mid-foot and stand with feet wider than shoulder width, with toes turned slightly outward.
  2. Bend the knees and grip the bar with both hands inside your legs. Keep your arms straight and shoulders positioned slightly in front of the bar.
  3. Brace your trunk by taking a breath, tightening your midsection, lifting your chest, and keeping your spine neutral. Pull the slack out of the bar before lifting.
  4. Drive through the floor by extending your knees and hips together. Keep the bar close to your body and let the knees track in line with the toes.
  5. Finish tall with hips and knees fully extended, without leaning backward. Lower the bar under control by sending the hips back and bending the knees once the bar passes them.
Muscle Group
Glutes
Other Muscle Groups
Quads, Hamstrings, Back
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Start light and establish a stable, comfortable stance before adding load.
  2. Keep the bar close throughout the lift; letting it drift forward increases stress on the back.
  3. Do not jerk the bar from the floor. Build tension first, then lift smoothly.
  4. Stop the set if you cannot maintain a neutral spine, controlled bar path, or knee alignment.
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