Sumo Deadlift

Trains the Hamstrings.

Equipment
Barbell
Mechanic
Compound
Force
Pull
Level
Intermediate

How to do it

  1. Set the bar over the middle of your feet and take a wide stance, feet well outside shoulder-width with your toes turned out.
  2. Push your hips back and down and reach for the bar with your arms inside your knees, hands about shoulder-width apart.
  3. Your shins should be close to vertical and your hips lower than in a conventional deadlift, with your chest up and your back flat.
  4. Push your knees out in the same direction as your toes — this opens the hips and lets you get down to the bar.
  5. Take a breath, brace, and take the slack out of the bar before you pull.
  6. Push the floor apart with your feet and stand up, keeping the bar against your legs the whole way.
  7. Finish standing tall with the hips forward, then lower by pushing the hips back and bending the knees once the bar passes them.

Common mistakes

Muscles worked

Primary

Secondary