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Sumo Deadlift

Sumo Deadlift

LegsBarbellIntermediate
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
GlutesAdductorsQuadsHamstringsLower backTraps

Primary muscle

Glutes + adductors + quads

Secondary

Hamstrings, lower back, traps

How to do it

Feet much wider than shoulders, toes out, hands inside the legs. Push the knees out over the toes as you push the floor away, keep the bar close, squeeze the glutes at the top.

Common mistake

Knees caving in; rounding the back; shooting the hips up first.

Alternative

Conventional deadlift · goblet squat
Barbell DeadliftGoblet SquatKettlebell Deadlift

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

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