Sumo Deadlift

Technique

Stand with feet wider than shoulder-width and toes pointed out. Grip the bar between your legs. Push your knees out and keep your chest tall as you drive through the floor to stand. Lock out by squeezing glutes at the top, then lower the bar back down.

Steps

1. Stand with a wide stance and point your toes outward.
2. Grip the bar between your legs and brace your core.
3. Push your knees out and keep your chest tall.
4. Drive through the floor to stand with the bar close to your body.
5. Squeeze your glutes to lock out at the top.
6. Hinge at the hips and lower the bar under control.

Common mistakes

• Allowing the knees to collapse inward
• Letting the bar drift away from the body
• Rounding the back as the bar leaves the floor
• Leaning back excessively at lockout

Variations

• Paused sumo deadlift
• Deficit sumo deadlift
• Sumo rack pull
• Resistance-band sumo deadlift

FAQ