Barbell Sumo Deadlift
A compound barbell lift performed with a wide stance and hands inside the knees. It targets the glutes, quads, and hamstrings to build strength and power off the floor.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Traps, Forearms
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Biceps Femoris
Adductors
7/10Adductor Magnus
Lower Back
6/10Erector Spinae
Traps
4/10Upper Traps, Mid Traps
Forearms
3/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
90-300 seconds • Rest longer for maximal effort sets.
How to Perform
Place the loaded barbell over your mid-foot. Take a very wide stance with toes pointed slightly outward. Hinge down and grip the bar with hands shoulder-width apart, inside your knees, ensuring shins are near the bar.
- Take a deep breath and brace the core, keeping the chest up and back flat.
- Drive through your heels, extending the knees and hips simultaneously to lift the bar.
- Pull the shoulders back slightly at the top, achieving full hip and knee extension.
- Control the descent by reversing the movement, pushing hips back and bending knees.
- Lower the bar until it touches the floor or plates reset before the next repetition.
Coaching Tips
Form Cues
- Push the floor away.
- Chest up, neutral spine.
- Hips and shoulders move together.
- Keep bar path vertical.
- Brace your core tight.
Breathing
Inhale deeply and brace the core before initiating the pull; exhale once you reach the standing lockout position.
Tempo
2-0-1
Range of Motion
Start with the bar on the floor and finish standing tall with hips and knees fully locked out.
Safety
Safety Notes
- Always maintain a neutral spine; do not lift with a rounded back.
- If you cannot maintain a flat back, reduce the load.
- Use collars to secure plates on the barbell.
- Stop immediately if sharp lower back pain occurs.
Spotting
Not recommended; the lift should be performed within safeties or dropped if necessary.
Common Mistakes
- Rounding the upper or lower back.
- Hips rising faster than the chest.
- Lifting the bar with arm curl.
- Failing to lock out the hips fully.
When to Avoid
- Acute lower back pain or disc injury.
- Recent hamstring or adductor strain.
- Severe hip impingement.
Flexibility Needed
- Competent hip hinge pattern.
Build Up First
- Ability to maintain a neutral spine under load.
- Core bracing competency.
Also known as
Sumo Deadlift
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Barbell Sumo Deadlift
Barbell, Plates
Glutes
Barbell Deadlift
Barbell, Plates
Hamstrings
Barbell Sumo Squat
Barbell, Squat Rack
Glutes, Quads
Barbell Landmine Deadlift
Barbell, Landmine Attachment
Hamstrings
Barbell Romanian Deadlift
Barbell
Hamstrings
Barbell Lunge
Barbell
Quads
Barbell Clean
Barbell, Plates
Glutes, Quads
Barbell Step Up
Barbell, Plyometric Box
Quads
Barbell Snatch
Barbell, Plates
Glutes
Barbell Box Squat
Barbell, Plyometric Box
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
