Sumo deadlift
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Muscles worked
- High load
- Glutes · Maximus
- Medium load
- Quads
- Low load
- Adductors, Forearms · Flexors, Hamstrings · Hip extension, Lower back, and Traps · Upper
Secondary muscles
How to do it
Take a wide stance with the toes turned out and grip inside the knees, shoulders over the bar and hips lower than in a conventional pull. Open the hips, spread the floor with the feet, and stand the bar up while keeping it against the legs. The bar must break the floor with the chest up — if the hips shoot first and the back rounds, the weight is too heavy.
Form cues
- Open the hips and spread the floor
- Shoulders over the bar at the start
Safety
Talk to a professional before this exercise if you have any of the following:
Lower backHip
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.