Exercise
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound strength exercise that builds lower-body power with a wide stance and upright torso.
Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a compound barbell exercise performed with a wide stance and hands placed inside the knees. This setup shifts more emphasis to the legs and hips while allowing a more upright torso compared to conventional deadlift variations.
The exercise mainly targets the glutes and inner thighs, with the quadriceps contributing to the initial drive from the floor. The lower back and core help keep the torso stable, while the wide stance places greater demand on hip strength and control throughout the lift.
The Barbell Sumo Deadlift is commonly used in strength and muscle-building programs, as well as powerlifting-focused training. It is especially useful for lifters who want to build lower-body strength with reduced stress on the lower back while improving hip strength and pulling performance.
How to Perform the Barbell Sumo Deadlift
- Position your feet wider than shoulder-width apart with toes pointing outward at 45 degrees, and center the barbell over your midfoot.
- Hinge at the hips to lower your body, maintaining a neutral spine as you grip the barbell inside your legs with hands shoulder-width apart.
- Brace your core by taking a deep breath into your diaphragm and engaging your abdominal muscles to stabilize your spine.
- Drive your knees outward to align with your toes, keeping your chest up and shoulders pulled back and down.
- Initiate the lift by pressing your feet into the floor while simultaneously driving your hips forward, maintaining tension throughout your body.
- As the bar passes your knees, exhale gradually while continuing to extend your hips and knees until you reach a fully upright position.
- At the top position, stand tall with shoulders back, glutes squeezed, and knees soft but not locked.
- Lower the weight by hinging at the hips first, then bending the knees to return the barbell to the floor under control, maintaining your braced core throughout the descent.
Important information
- Keep your lower back neutral (not rounded or excessively arched) throughout the entire movement to protect your spine.
- Drive through your heels and midfoot rather than your toes to maximize leg engagement and maintain proper balance.
- Make sure your knees track in the same direction as your toes to prevent unnecessary stress on your knee joints.
- If you feel the movement primarily in your lower back rather than your glutes and hamstrings, reassess your form and consider reducing the weight.
FAQ - Barbell Sumo Deadlift
The sumo deadlift primarily targets the glutes, quadriceps, and adductors (inner thighs) more than conventional deadlifts. While both variations work the entire posterior chain, the wider stance in sumo shifts emphasis to the inner thighs and places less stress on the lower back.
No, the sumo deadlift is not cheating—it's simply a different technique that may be more biomechanically advantageous for certain body types, particularly those with longer torsos or limited hip mobility. Both variations are legitimate, effective exercises with slightly different muscle emphasis.
Your sumo stance should be wide enough that your shins are vertical and your arms can reach the bar inside your legs, typically with feet near the rings on the barbell. Experiment to find where you feel most powerful—your optimal width depends on your hip structure and mobility.
The most common sumo deadlift mistakes include starting with hips too low (like a squat), not driving knees out to track with toes, and pulling before creating tension. Focus on (wedging) yourself into position, keeping your chest up, and pushing the floor away rather than lifting with your back.
Break through sumo deadlift plateaus by addressing your weakest link—often adductor/hip strength or upper back stability. Incorporate accessory work like banded sumo pulls, pause deadlifts at knee level, and exercises that strengthen your upper back and core to maintain proper positioning under heavy loads.
Barbell Sumo Deadlift
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