TETSUBarbell Sumo Deadlift
The Barbell Sumo Deadlift is a barbell exercise for the upper legs that primarily targets the glutes, with the hamstrings, quadriceps and lower back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Barbell Sumo Deadlift
- 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.
Common questions
What muscles does the Barbell Sumo Deadlift work?
The Barbell Sumo Deadlift primarily targets the glutes. The hamstrings, quadriceps and lower back work as supporting muscles.
What equipment do I need for the Barbell Sumo Deadlift?
You need a barbell to perform the Barbell Sumo Deadlift.
How many sets and reps of the Barbell Sumo Deadlift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Barbell Sumo Deadlift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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