Barbell Sumo Deadlift

glutesupper legsbarbell

Learn how to do the Barbell Sumo Deadlift with proper form and technique. This barbell exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Quadriceps, Lower Back.

Barbell Sumo Deadlift exercise demonstration showing proper form

How to Do the Barbell Sumo Deadlift

Follow these steps to perform the Barbell Sumo Deadlift with correct form:

  1. 1Stand with your feet wider than shoulder-width apart, toes pointing outwards.
  2. 2Place a barbell on the ground in front of you, centered between your feet.
  3. 3Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
  4. 4Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
  5. 5As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
  6. 6Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
  7. 7Repeat for the desired number of repetitions.

Barbell Sumo Deadlift Muscles Worked

Primary

glutes

Secondary

hamstringsquadricepslower back

Exercise Details

Equipment
barbell
Body Part
upper legs
Category
Main

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