Glutes · Quadriceps · HamstringsIntermediate
Sumo Deadlift
How to do it
- 1
Take a wide stance with toes turned out and the bar over mid-foot.
- 2
Grip the bar inside your knees with arms straight.
- 3
Push your knees out, flatten your back and drive the floor apart to stand up.
- 4
Lower the bar with control, keeping it close.
Common mistakes
- Letting the knees cave in.
- Hips shooting up first.
Tips
- The upright torso reduces lower-back demand compared with conventional pulls.
- Find the stance width where your shins are close to vertical.
Alternatives
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Lifting straps
Keep your grip from limiting heavy pulls.
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Weightlifting belt
Helps bracing on heavy squats and deadlifts for experienced lifters.
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