Sumo Deadlift

Technique

How to perform Sumo Deadlift

1. Set the loaded bar over the middle of your feet and take a wide stance with your toes turned out to suit your hip position.
2. Bend your hips and knees and grip the bar inside your legs using an overhand, hook or mixed grip while keeping both elbows straight.
3. Brace your trunk, keep your knees aligned with your feet and take the slack out of the bar without jerking it.
4. Push through the whole foot as you extend your hips and knees, keeping the bar close to your legs.
5. Finish standing tall with straight hips and knees without leaning backward or deliberately pulling your shoulder blades together.
6. Bend your hips and knees to return the bar to the floor under control, then reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Adductor Magnus, Erector Spinae, Vastus Lateralis, Vastus Medialis.