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Glutes · Advanced

Sumo Deadlift

Wide-stance barbell deadlift combining hip and knee extension with a close, vertical bar path.

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Sumo Deadlift demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsAdductorsLower BackCoreForearmsTraps Neck

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with a wide stance and toes turned slightly out.
  2. 02Grip the bar inside the knees and brace hard.
  3. 03Pull the chest up while keeping the bar close to the shins.
  4. 04Drive through the floor and extend hips and knees together.
  5. 05Lower the bar with control and reset before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSmith Machine Sumo DeadliftRelated variationDumbbell Sumo DeadliftHarder progressionSumo Deadlift High PullRelated variationReverse-Band Barbell Sumo DeadliftRelated variationBarbell Deadlift Sumo Block PullRelated variationKettlebell Sumo Deadlift High Pull

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteGlute BridgeComparable substituteDual Kettlebell Sumo DeadliftComparable substituteBarbell Hang SnatchComparable substituteBarbell Good MorningComparable substituteDeficit Deadlift

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