Barbell Sumo Deadlift

Description

The barbell sumo deadlift is a deadlift variation performed with a wide stance and hands gripping the bar inside the knees. The wide stance shortens the bar travel distance, recruits more of the quadriceps and adductors, and allows a more upright torso than the conventional deadlift. It is favored by lifters with longer torsos, shorter arms, or strong hips and quads.

Muscle Group

Glutes, Hamstrings, Hips, Quadriceps

Equipment Required

Barbell

Barbell Sumo Deadlift Instructions

Approach the loaded barbell and stand with the bar over your mid-foot. Set your feet much wider than shoulder-width with toes pointed out at roughly 30 to 45 degrees.
Drop straight down and grip the bar with your hands inside your knees, roughly shoulder-width apart. Use a double-overhand or mixed grip.
Pull your chest up and pull your shoulders back. Your shins should be vertical and the bar should touch them.
Push your knees out to the sides over your toes. Take a deep breath and brace your core hard.
“Pull the slack out of the bar” by tensing your arms and engaging your lats before initiating the lift.
Drive your feet down and out (spreading the floor) and pull the bar up by extending your hips and knees together. Keep the bar in contact with your legs throughout.
Lock out by standing tall with hips and knees fully extended. Squeeze your glutes.
Lower the bar under control by hinging at the hips and bending the knees, returning it to the floor.

Barbell Sumo Deadlift Form & Visual

Barbell Sumo Deadlift Benefits

Shorter bar travel than conventional deadlift means less total work to lift the same weight
More upright torso reduces lower-back demand
Heavily recruits the quadriceps, adductors, and glutes
Easier to maintain a neutral spine for many body types
Excellent variation for lifters with long torsos or shorter arms
Builds hip strength that carries over to wide-stance squats