Sumo Deadlift
Weight & Reps
Details
NameSumo Deadlift
EquipmentBarbell
Primary MuscleGlutes
Auxiliary MusclesHamstrings, Quadriceps, Adductors, Lower Back, Upper Back, Lats, Traps
Instructions
- 1Stand before a loaded barbell with your feet spread wide and your toes pointing out. Your shins should be close to the bar but not in contact.
- 2Bend forward and take hold of the barbell with a double overhand grip (palms facing back). Your hands should be shoulder-width apart, with your elbows a few inches from your inner thighs.
- 3Draw your shoulders back and lift your chest. Doing so will straighten your back, position your hips at the correct height, and bring your shins against the barbell.
- 4With your body tense and arms straight, inhaleto your belly.
- 5Pull the barbell forcefully as you dig your heels into the floor.
- 6Extend your knees and hips as the barbell travels in a straight vertical line and close to your body.
- 7Squeeze your glutes at the top to complete the repetition and exhale, but don’t hyperextend your back.
- 8Lower the barbell in the same vertical line. Inhale on the way down or before initiating the next rep.