Barbell Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Thighs
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Adductor Magnus, Tensor Fasciae Latae, Soleus, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Sumo Deadlift
How to: Barbell Sumo Deadlift
- Stand with your feet wider than shoulder-width apart and toes pointing slightly out.
- Grip the barbell with both hands inside your legs.
- Push your hips back and lower your body into a squat position while keeping your chest lifted.
- Drive through your heels to stand up, keeping the bar close to your body.
- Lower the bar back down by bending at the hips and knees and repeat for desired reps.
Common Mistakes
- Allowing the back to round during the lift.
- Not fully extending the hips at the top of the movement.
- Lifting with the arms instead of driving through the legs.
Modifications
- Use lighter weights or perform the exercise without weights.
- Perform the deadlift with a less wide stance if hip mobility is an issue.
Tips
- Keep your feet flat on the ground and shoulder-width apart.
- Maintain a neutral spine while lifting.
- Engage your core and squeeze your glutes at the top of the movement.
Barbell Sumo Deadlift Alternatives
Tags
strength
glutes
thighs
deadlift
barbell
muscle gain