Glutes
Sumo Deadlift
Intermediate
Barbell
Compound
Glutes
How to do it
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Set your feet much wider than shoulder-width with toes turned out about 45 degrees.
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Grip the bar inside your legs, hands about shoulder-width apart.
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Drop your hips, lift your chest, and pull the slack out of the bar before you pull.
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Push the floor apart with both feet while dragging the bar up along your legs.
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Lock out with the hips and knees straight and the shoulders pulled back.
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Lower the bar under control along the same path.
Common mistakes
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Jerking the bar off the floor before bracing.
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Hips shooting up first so it turns into a stiff-leg deadlift.
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Letting the bar drift away from the shins.
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Leaning back excessively at lockout.
Tips
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Sumo suits lifters with long legs or a back that fatigues quickly.
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Reset the bar on the floor between reps for consistent technique.
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Flat shoes give you the most leg drive.
Secondary muscles
Alternatives
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