Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a powerful compound lift emphasizing glutes and quads.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
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Variations of Barbell Sumo Deadlift
Description
A variation of the conventional deadlift, Barbell Sumo Deadlift targets more of the legs and hips.
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How to do Barbell Sumo Deadlift
- 01Setup
Stand with your feet wide, toes pointed out at a 45-60 degree angle, with your shins close to the barbell.
- 02Setup
Hinge at your hips and bend your knees to grasp the barbell with an overhand or mixed grip, hands inside your shins and slightly narrower than shoulder-width.
- 03Setup
Lower your hips until your thighs are roughly parallel to the floor, flatten your back, lift your chest, pull your shoulders back, and engage your core, taking a deep breath.
- 04
Initiate the pull by driving through your heels and pushing the floor away, extending your knees and hips simultaneously while keeping the barbell close to your body.
- 05
Stand tall at the top, fully extending your hips and knees, squeezing your glutes without hyperextending your lower back.
- 06
Control the descent by reversing the movement, hinging at your hips and bending your knees, returning the barbell to the floor in a controlled manner.
Tips
- Actively brace your core throughout the entire lift by imagining you're about to take a punch to the stomach; this protects your spine and enhances power transfer.
- Maintain even pressure through your whole foot, specifically driving through your heels, to maximize glute and hamstring engagement and initiate a powerful pull.
- Keep the barbell traveling in a straight vertical line as close to your shins and thighs as possible to optimize leverage and reduce unnecessary strain on your back.
- Focus on driving your hips forward powerfully as you stand up, rather than just pulling with your back, to effectively engage your glutes and quadriceps.
Common mistakes
- Avoid rounding your lower back during the lift by maintaining a neutral spine and keeping your chest up and shoulders pulled back throughout the entire movement.
- Prevent your hips from shooting up too quickly at the start by ensuring your chest and hips rise together, maintaining the same back angle relative to the floor.
- Don't grip the bar too wide, which can compromise leverage; instead, keep your hands inside your shins, slightly narrower than shoulder-width, to optimize the pulling position.
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Get Ellim — FreeQuestions
What muscles does Barbell Sumo Deadlift work?
Barbell Sumo Deadlift primarily targets Gluteus Maximus, Quadriceps. Secondary muscles include Adductor Magnus, Soleus, Tensor Fasciae Latae.
Is Barbell Sumo Deadlift good for beginners?
Barbell Sumo Deadlift is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Barbell Sumo Deadlift?
You need Barbell to perform Barbell Sumo Deadlift. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Barbell Sumo Deadlift?
Actively brace your core throughout the entire lift by imagining you're about to take a punch to the stomach; this protects your spine and enhances power transfer. Maintain even pressure through your whole foot, specifically driving through your heels, to maximize glute and hamstring engagement and initiate a powerful pull. Keep the barbell traveling in a straight vertical line as close to your shins and thighs as possible to optimize leverage and reduce unnecessary strain on your back. Focus on driving your hips forward powerfully as you stand up, rather than just pulling with your back, to effectively engage your glutes and quadriceps.
What are common mistakes when doing Barbell Sumo Deadlift?
Avoid rounding your lower back during the lift by maintaining a neutral spine and keeping your chest up and shoulders pulled back throughout the entire movement. Prevent your hips from shooting up too quickly at the start by ensuring your chest and hips rise together, maintaining the same back angle relative to the floor. Don't grip the bar too wide, which can compromise leverage; instead, keep your hands inside your shins, slightly narrower than shoulder-width, to optimize the pulling position.
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Routines with Barbell Sumo Deadlift
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Free · iPhone only · Available on the App Store