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Legs · Barbell
Sumo Deadlift
How to do the Sumo Deadlift with good form: step-by-step technique, the muscles it works (glutes, adductors and quads), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Glutes, Adductors, Quads
- Secondary
- Lower back, Forearms
How to do it
- Step up to the barbell with a very wide stance, pointing your toes outward toward the weight plates.
- Drop your hips down between your knees while keeping your torso remarkably upright, gripping the bar inside your legs.
- Take a deep breath, brace your core, and pull your chest up to lock your spine into a flat position.
- Push your knees aggressively outward to track over your toes as you initiate the pull.
- Drive the floor away with your legs while keeping your torso upright, pulling the bar straight up your shins.
- Lock your hips out at the top by squeezing your glutes firmly.
Coaching cues
- Knees pushed wide out
- Torso stays upright
- Spread the floor apart with your feet
Common mistakes
- Letting the knees cave inward during the pull
- Treating it like a conventional deadlift by lifting the hips too high initially
- Setting the feet too wide so the shins bang against the inner plates
Equipment and setup
Barbell, weight plates
Barbell loaded on the floor with standard-sized plates.
Also known as: Sumo Dead
Track your Sumo Deadlift in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
