Barbell Paused Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Paused Sumo Deadlift, Sumo Deadlift with Pause
Visualised Target Muscle Groups
Front
Back
How to: Barbell Paused Sumo Deadlift
- Stand with feet wider than shoulder-width apart and toes pointing slightly outwards.
- Position the barbell over the midfoot and grasp it with both hands in a wider grip.
- Engage your core and initiate the lift by driving through your heels, extending your hips and knees.
- Pause briefly at the top of the lift before gently lowering the bar back to the ground.
Common Mistakes
- Rounding the back while lifting.
- Not keeping the bar close to the body.
- Lifting with legs instead of engaging the hips.
Modifications
- Use lighter weights to master the form.
- Perform the movement with a resistance band for added support.
Tips
- Keep your back straight and hinge at the hips.
- Ensure your feet are positioned wide enough to accommodate the sumo stance.
- Engage your core before lifting to maintain stability.
Barbell Paused Sumo Deadlift Alternatives
Tags
hip
strength
deadlift
barbell
glutes
intermediate
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