Barbell Sumo Deadlift
Wide-stance barbell deadlift variation that targets glutes, quads, and hamstrings to build lower body strength and power; uses hip-dominant pull with upright torso to reduce lower back stress.
About Exercise
Equipment
Barbell
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Lats, Traps, Forearms, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max, Glute Medius
Hamstrings
9/10Biceps Femoris, Semitendinosus
Quads
7/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Adductors
6/10Adductor Longus, Adductor Magnus
Lower Back
5/10Erector Spinae
Lats
4/10Traps
3/10Forearms
3/10Flexors
Abs
3/10Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds
How to Perform
Load a barbell on the floor. Stand with feet wider than shoulders, toes out at 45 degrees, shins close to bar. Grip bar inside legs with narrow overhand or mixed grip, hips low, back flat, chest up.
- Brace core and pull slack from bar.
- Drive through heels, push knees out, extend hips and knees together.
- Keep bar scraping shins, torso upright.
- Pull until hips and knees fully extend at top.
- Squeeze glutes without arching back.
- Hinge at hips to lower bar, bend knees last.
- Set bar down fully before next rep.
Coaching Tips
Form Cues
- Knees out over toes
- Bar close to shins
- Chest up throughout
- Drive hips forward
- Brace core tight
- No back rounding
Breathing
Inhale deeply to brace core before pull, exhale steadily through lockout.
Tempo
0-0-1
Range of Motion
Bar from floor over mid-foot to full hip and knee extension; torso upright, no hyperextension.
Safety
Safety Notes
- Avoid if acute lower back pain or hip impingement
- Use belt for heavy sets
- Ensure proper hip mobility
- Start light to master form
- Wear flat shoes for stability
- Consult trainer for heavy lifts
Spotting
Spotting not typical; use platforms or safeties in rack for heavy sets to prevent drops.
Common Mistakes
- Rounding lower back
- Knees caving in
- Bar drifting forward
- Hyperextending at top
- Incomplete reset on floor
- Loose grip causing slip
When to Avoid
- Lower back injury
- Hip labral tear
- Acute knee pain
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for wide stance
Build Up First
- Mastery of hip hinge
- Grip strength for bar hold
- Core bracing technique
Also known as
Sumo Deadlift, Wide Stance Deadlift, Sumo Barbell Deadlift
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