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Barbell Sumo Deadlift

Barbell Sumo Deadlift

The Barbell Sumo Deadlift is an effective compound exercise that targets multiple muscle groups in the lower body. It offers a variation to the traditional deadlift, placing a greater emphasis on the inner thigh muscles, glutes, and hamstrings. This exercise also engages the lower back, core, and grip strength, making it a great addition to any strength training routine. During the Barbell Sumo Deadlift, the athlete stands with their feet wider than hip-width apart, toes pointed outward at a slight angle. The barbell is placed in front of the lifter, and the hands are positioned on the bar just outside of the legs. With a flat back and braced core, the lifter bends at the knees and hips, keeping the chest up and the heels firmly planted on the ground. They then lift the barbell by extending the hips and knees until they are standing erect. The movement is reversed to lower the barbell back to the floor. This exercise has numerous benefits, including improved lower body strength and power, increased muscle mass in the glutes, hamstrings, and inner thighs, enhanced grip strength, and improved overall stability and posture. The Barbell Sumo Deadlift also has functional carryover to everyday activities, making it a valuable exercise for both athletes and individuals looking to improve their fitness levels. To get the most out of this exercise, it is important to use proper form and technique. It's always a good idea to start with lighter weights and gradually increase the load as strength and technique improve. As with any exercise, it is crucial to listen to your body and adjust weights accordingly to avoid injury. Incorporating the Barbell Sumo Deadlift into a well-rounded workout routine will help you achieve a stronger, leaner lower body and overall improved fitness.


  • Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward.
  • Place a barbell on the ground in front of you, close to your shins.
  • Squat down and grip the barbell with both hands using an overhand grip, making sure your hands are shoulder-width apart.
  • Lower your hips and lift your chest, keeping your back straight and core engaged.
  • Take a deep breath and brace your core.
  • Drive through your heels and lift the barbell off the ground, extending your hips and knees at the same time.
  • Keep the barbell close to your body as you stand up tall.
  • Pause at the top of the movement, making sure your hips and knees are fully extended.
  • Slowly lower the barbell back to the starting position by bending your knees and pushing your hips back.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • 1. Focus on proper form and technique to avoid injury and maximize effectiveness.
  • 2. Engage your core muscles by bracing them before lifting the barbell.
  • 3. Keep your back straight and chest up throughout the movement.
  • 4. Maintain a wide stance with toes pointed slightly outward to engage the inner thighs and glutes.
  • 5. Initiate the movement by pushing through the heels and driving the hips forward.
  • 6. Squeeze the glutes at the top of the movement for optimal activation.
  • 7. Use an appropriate weight that challenges you but allows for proper form.
  • 8. Breathe out as you lift the barbell and breathe in as you lower it.
  • 9. Incorporate variations like Romanian deadlifts or single-leg deadlifts for added variety and muscle engagement.
  • 10. Allow for adequate rest and recovery between sets to prevent overexertion.

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