Barbell exercise

Sumo Deadlift (Barbell) form, muscles worked, and workout tracking

The sumo deadlift is a barbell pull performed with a wide stance and hands inside the knees, emphasizing the glutes, adductors, and quadriceps alongside the hamstrings and back. Powerlifters and strength athletes use it because the upright torso shortens the bar path and reduces shear on the lower back, making it a preferred pulling style for lifters with strong hips or a history of lumbar issues.

Sumo Deadlift (Barbell) illustration

How to do Sumo Deadlift (Barbell)

  1. 1Stand with your feet well outside shoulder width, toes turned out about 30 degrees, with the bar over your midfoot.
  2. 2Push your knees out, hinge down, and grip the bar with your hands inside your knees at about shoulder width.
  3. 3Pull the slack out of the bar, take a deep breath, and brace your core with your chest up and spine neutral.
  4. 4Drive your feet apart through the floor and extend hips and knees together, keeping the bar dragging up your shins; do not let your hips shoot up first.
  5. 5Lock out by standing tall with glutes squeezed, then push your hips back and lower the bar under control to the floor before resetting.

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Track Sumo Deadlift (Barbell) in Plates

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