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Sumo Deadlift 7s · no sound

Sumo Deadlift

A wide-stance barbell deadlift: hips sit between the feet, hands inside the knees, bar pulled from the floor to lockout.

Primary muscle
Glutes, Lower Back
Equipment
Barbell
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Stand over the bar with a wide stance, toes turned out, bar over midfoot.
  2. Hinge and sit the hips down between the feet until you can grip the bar inside the knees.
  3. Brace the trunk, set the lats, and keep the chest above the bar.
  4. Push the floor away and stand until the hips and knees are locked.
  5. Lower the bar by pushing the hips back until both plates rest on the floor.
  6. Reset and repeat; do not bounce the plates.

Common mistakes

  • Stopping the plates above the floor so the lift becomes a rack pull.
  • Letting the knees cave in instead of tracking over the toes.
  • Jerking the chest up first so the hips shoot up and the back rounds.
  • Setting the hands outside the knees, which is a conventional pull, not sumo.

Muscles worked

Primary
GlutesLower Back
Secondary
AdductorsHamstringsQuadsTraps

Same movement, other equipment

Back Extension Beginner Back Extension Lower Back Bodyweight Band Romanian Deadlift Beginner Band Romanian Deadlift Glutes Resistance band Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Deadlift Beginner Dumbbell Deadlift Glutes Dumbbell

Similar exercises

Barbell Glute Bridge Intermediate Barbell Glute Bridge Glutes Barbell Barbell Hip Thrust Intermediate Barbell Hip Thrust Glutes Barbell Barbell Romanian Deadlift Intermediate Barbell Romanian Deadlift Glutes Barbell Barbell Stiff Leg Deadlifts Intermediate Barbell Stiff Leg Deadlifts Glutes Barbell Deficit Deadlift Advanced Deficit Deadlift Glutes Barbell

Good to know

What muscles does the Sumo Deadlift work?
Mainly the glutes and lower back. It also works the adductors, hamstrings, quads and traps.
What equipment do you need for the Sumo Deadlift?
It uses a barbell. Without it, the Back Extension and the Band Romanian Deadlift train the same muscles the same way.
Is the Sumo Deadlift good for beginners?
GymVim rates it beginner.

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