Equipped Sumo Deadlift
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The Equipped Sumo Deadlift is a strength-focused variation of the deadlift using a wide stance and supportive gear like a deadlift suit or straps to handle maximal loads, primarily targeting the glutes for powerful hip extension. It also engages the back as a secondary muscle group for spinal stability and overall posterior chain strength. Ideal for powerlifters aiming to build competition-level pulling power, it requires a barbell and is best for advanced trainees with solid form.
How to Perform Equipped Sumo Deadlift
- 1Position a barbell on the floor with plates loaded securely. Stand with feet wider than shoulder-width, toes pointed out about 45 degrees, shins touching the bar.
- 2Squat down by bending at the hips and knees, grip the bar with hands inside knees (double overhand or mixed grip), elbows straight.
- 3Engage your lats by pulling slack out of the bar, brace your core, and keep your back flat with chest up.
- 4Inhale deeply to brace, then drive through your heels to lift the bar by extending knees and hips simultaneously.
- 5Exhale as you reach full lockout—hips fully extended, shoulders back, bar close to body.
- 6Lower the bar under control by pushing hips back first, keeping tension in your back.
- 7Repeat for reps, resetting fully on the floor each time.
- 8Key form tips: Maintain a wide stance with knees tracking over toes; avoid rounding back or letting bar drift forward. Common mistakes: Incomplete hip extension at top, excessive knee bend early, or poor bracing leading to spinal stress. Use straps or hook grip if grip fails.
