Barbell Sumo Deadlift

Barbell Sumo Deadlift


This exercise involves lifting a barbell from the ground using a wide stance and a grip that is wider than shoulder-width apart. It primarily targets the muscles in the legs, hips, and lower back.

Muscle Group

Equipment Required

Barbell Sumo Deadlift Instructions

  1. Stand with your feet shoulder-width apart and your toes pointing outwards.
  2. Place the barbell on the ground in front of you and position your feet so that they are directly under the bar.
  3. Bend down and grip the bar with your hands shoulder-width apart and your palms facing down.
  4. Engage your core and lift the bar off the ground by straightening your legs and pushing your hips forward.
  5. As you lift the bar, keep your back straight and your chest up.
  6. Once you have lifted the bar to a standing position, pause for a moment and then slowly lower it back down to the ground.
  7. Repeat for the desired number of repetitions.

Barbell Sumo Deadlift Form & Visual

Barbell Sumo Deadlift

Barbell Sumo Deadlift Benefits

  • Targets multiple muscle groups including the glutes, hamstrings, quads, lower back, and core
  • Improves overall strength and power
  • Increases hip mobility and flexibility
  • Can help improve posture and reduce lower back pain
  • Allows for heavier weight to be lifted compared to traditional deadlifts
  • Variations can be made to target specific muscle groups or accommodate for injuries

Barbell Sumo Deadlift Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Lower back
  • Abdominals
  • Forearms

Barbell Sumo Deadlift Variations & Alternatives