Barbell Sumo Deadlift
BarbellStrength
The Sumo Deadlift is a bodyweight strength exercise performed with a wide stance and toes pointed outward, involving a hip hinge to lower your torso while keeping your back straight, then driving through the heels to stand tall. Its primary purpose is to build posterior chain power and improve hip mobility. It mainly targets the glutes and back, benefiting beginners, athletes seeking squat variations, or anyone enhancing lower body strength without equipment.
How to Perform Barbell Sumo Deadlift
- 1Stand with feet wider than shoulder-width apart, toes pointed outward at about 45 degrees, forming a wide stance.
- 2Squat down by pushing hips back and bending knees until torso is nearly parallel to the ground, keeping back straight and chest up.
- 3Extend arms between legs, place hands on the floor directly under shoulders with palms flat and fingers spread.
- 4Inhale deeply, then brace core and drive through heels to extend hips and knees simultaneously, standing tall.
- 5Exhale as you reach full extension with hips forward, shoulders back, and knees tracking over toes.
- 6Inhale to lower under control by pushing hips back first, bending knees, and returning hands to the floor.
- 7Repeat for desired reps, maintaining tension in glutes and back throughout.
- 8Key form tips: Keep shins vertical, back neutral (no rounding), and weight in heels—avoid knee valgus or forward lean; common mistakes include rounding upper back or shifting weight to toes.
