Barbell Sumo Deadlift
Take a wide stance with the grip inside the knees and push the floor away, keeping the chest up and bar close.
See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Glutes, Hamstrings, Quads
- Equipment
- Barbell
- Movement
- Hinge
How to do the Barbell Sumo Deadlift
The sumo deadlift uses a wide stance with your hands inside your knees. Your torso stays more upright and the bar travels a shorter distance, so more of the work goes to the quads, glutes and inner thighs and less to the lower back than in the conventional style.
Set up
- 1Take a wide stance with your toes turned out about 30 to 45 degrees and your shins close to the bar.
- 2Reach down between your legs and grip the bar about shoulder width.
- 3Push your knees out so they stay over your toes, drop your hips, and lift your chest tall.
The movement
- 1Brace and pull up on the bar while pushing your hips down, so you feel wedged in before it leaves the floor.
- 2Drive your feet out against the floor and press straight up, keeping the bar close.
- 3Keep your knees pushed out as the bar passes them.
- 4Bring your hips through to stand tall and squeeze your glutes.
- 5Return the bar under control along the same path.
Cues
- Spread the floor
- Knees out over your toes
- Chest tall
- Hips through at the top
Common mistakes
- Knees caving inward as the bar rises.
- Cue pushing the knees out and reduce the load until you can hold that position.
- A stance so wide your hips cannot get close to the bar.
- Bring your feet in until your shins can stay near vertical at the start.
- Ripping the bar off the floor without building tension.
- Wedge in first, then accelerate once your whole body is tight.
Also works: Adductors, Lower back, Traps, Lats, Forearms, Core
Make it easier
Learn the stance with the Kettlebell Sumo Deadlift or the Dumbbell Sumo Deadlift.
Make it harder
Add a pause an inch or two off the floor, or increase the load in small steps once your setup is consistent.
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the glutes, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Sumo Deadlift work?
- The Barbell Sumo Deadlift mainly works the glutes, hamstrings and quads.
- What equipment do you need for the Barbell Sumo Deadlift?
- A barbell.
- How many sets and reps of the Barbell Sumo Deadlift?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Sumo Deadlift?
- 45-Degree Hip Extension, 90-90 Hip Stretch, Band Hip Thrust and Band Monster Walk work the same main muscle.
Program it for your clients
Coaches add the Barbell Sumo Deadlift to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
See your setup in four steps
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