Barbell Sumo Deadlift
BarbellStrength
The Barbell Sumo Deadlift is a strength exercise performed with a wide stance and toes pointed outward, gripping a loaded barbell with hands inside the knees and driving through the heels to lift the bar by extending the hips and knees. Its primary purpose is to build posterior chain power and improve hip mobility while minimizing torso lean. It mainly targets the glutes and back, and requires a barbell, making it a staple for lifters building lower-body and pulling strength.
How to Perform Barbell Sumo Deadlift
- 1Position a loaded barbell on the floor. Stand with feet wider than shoulder-width apart, toes pointed outward at about 45 degrees, shins close to the bar.
- 2Squat down by pushing hips back and bending knees until torso is nearly upright, keeping back straight and chest up.
- 3Grip the bar with hands just inside your knees, arms straight, elbows locked.
- 4Inhale deeply, brace your core, and drive through your heels to lift the bar by extending hips and knees simultaneously.
- 5Exhale as you reach full extension with hips forward, shoulders back, and the bar close to your body.
- 6Inhale to lower the bar under control by pushing hips back first and bending knees, keeping tension in your back.
- 7Repeat for desired reps, resetting fully on the floor each time.
- 8Key form tips: Keep shins vertical, back neutral (no rounding), and weight in heels—avoid knee valgus or letting the bar drift away from your body; common mistakes include rounding the upper back or shifting weight to the toes.
