How to Sumo Barbell Deadlift
The Sumo Barbell Deadlift is a variation of the traditional deadlift that uses a wider stance, which targets the inner thighs and glutes more effectively. It's ideal for building lower body strength and power.
Muscles Worked
- Gluteus Maximus (buttocks)
- Quadriceps (front of the thighs)
- Adductors (inner thighs)
- Hamstrings (back of the thighs)
- Erector Spinae (lower back)
Step-by-Step Guide: How to Perform Sumo Barbell Deadlift
- Set Up: Stand with your feet wider than shoulder-width apart and your toes pointed slightly outward. Position the barbell over your midfoot.
- Grip the Bar: Bend at the hips and knees to grip the barbell with your hands inside your legs, using an overhand or mixed grip.
- Lift the Bar: Push through your heels to extend your hips and knees, lifting the barbell off the ground while keeping your back flat and chest up.
- Stand Tall: Continue to lift until you are standing upright with your hips fully extended.
- Lower the Bar: Reverse the movement to lower the barbell back to the ground with control.
- Repeat: Perform the desired number of repetitions, focusing on maintaining proper form and engaging your muscles.
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