Hamstrings · Barbell · Intermediate
How to do Barbell Sumo Deadlift
The barbell sumo deadlift is a compound strength exercise that targets the glutes, with significant involvement of the hamstrings, quadriceps, and lower back. It requires a wide stance and emphasizes hip and leg strength.
- Primary muscles
- Hamstrings, Glutes and Lower back
- Also works
- Forearms, Quadriceps and Trapezius
- Equipment
- Barbell
- Level
- Intermediate
- Category
- Legs
How to do Barbell Sumo Deadlift, step by step
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Place a barbell on the ground in front of you, centered between your feet.
- Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
- Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
- As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Station taken, or training at home? Alternatives to Barbell Sumo Deadlift →
Muscles worked
Barbell Sumo Deadlift works your hamstrings, glutes and lower back as the main movers, with help from your forearms, quadriceps and trapezius.
Track Barbell Sumo Deadlift in SPLYT
Barbell Sumo Deadlift is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
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