Barbell Sumo Deadlift

Barbell Sumo Deadlift

The Barbell Sumo Deadlift is a compound exercise that targets multiple muscle groups in your lower body, specifically your glutes, quadriceps, hamstrings, and inner thighs. It is a variation of the traditional deadlift, with a wider stance and an overhand grip. This exercise gets its name from the sumo wrestler's stance, as your feet are positioned wide apart and pointed outward at an angle. The sumo deadlift offers numerous benefits. Firstly, it strengthens your posterior chain, including your glutes and hamstrings, which helps improve your overall lower body strength and power. Additionally, it engages your quadriceps, providing balanced development in your legs. This exercise also stimulates your core muscles, improving stability and enhancing your overall lifting performance. Proper form is crucial for maximizing the effectiveness of the barbell sumo deadlift while reducing the risk of injury. Maintaining a neutral spine and hinging at the hips are essential. Keep your weight distribution evenly balanced between your feet, ensuring that your knees track in line with your toes. Engage your glutes and drive through your heels to lift the barbell. To progress with the barbell sumo deadlift, gradually increase the weight you're lifting over time as your strength and technique improve. Remember to warm up adequately before attempting heavy lifts and listen to your body, adjusting the weight or repetition range as necessary. With consistent practice, the barbell sumo deadlift can help you build a strong and powerful lower body.


  • Start by standing with your feet shoulder-width apart and position a barbell on the floor in front of you.
  • Squat down and grip the barbell with your hands slightly wider than shoulder-width apart.
  • Engage your core, keep your back straight, and lift the barbell off the floor by extending your hips and knees. Your torso should remain upright throughout the movement.
  • As you lift the barbell, focus on driving through your heels and fully extending your hips.
  • Once you reach a standing position, pause for a moment and squeeze your glutes.
  • To lower the barbell, hinge at the hips and push your buttocks back while keeping your back straight.
  • Lower the barbell to the floor by bending your knees and keeping the barbell close to your body.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form and technique by maintaining a neutral spine throughout the movement.
  • Engage your glutes by squeezing them at the top of the movement.
  • Gradually increase the weight to challenge your muscles and progress in strength.
  • Incorporate a variety of grip positions (e.g., overhand, mixed, or hook grip) to target different muscle groups and improve grip strength.
  • Practice good breathing technique, inhaling deeply before starting the lift, and exhaling as you lift the weight.
  • Incorporate sumo deadlift variations like deficit sumo deadlifts or sumo deadlifts with pauses to target specific muscles and enhance overall strength.
  • Include accessory exercises such as hip thrusts, glute bridges, and Romanian deadlifts to strengthen the posterior chain.
  • Fuel your body with a balanced diet including sufficient protein, complex carbohydrates, and healthy fats to support muscle growth and recovery.
  • Prioritize adequate rest and recovery between workouts to avoid overtraining and promote muscle repair and growth.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, perfect for both gym and home sessions, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine