Sumo Deadlift
How to do it step by step, and the muscles it works.
- Body part
- Back
- Equipment
- Barbell
- Type
- Compound
How to do it
- Take a wide stance with your toes turned out and your shins close to the bar.
- Grip the bar with your hands inside your knees, about shoulder-width apart, arms straight.
- Push your knees out in line with your toes, lift your chest, brace your core, and pull the bar tight to remove the slack.
- Drive your feet into the floor and out to the sides, standing up until your hips lock out, then lower the bar the same way under control.
- Keep your back neutral and raise your hips and chest together so your hips don't shoot up first.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- Lower backHelping
- QuadsHelping
- AdductorsHelping
- HamstringsHelping
- TrapsHelping
- ForearmsHelping
Also known as
Wide Stance Deadlift · Sumo Deadlift (Barbell)