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Legs
Sumo Deadlift
A wide-stance barbell floor pull for the glutes, adductors and legs.
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Target
Legs
Category
Lower body · Strength
Difficulty
Advanced
Sets
3
Reps
3-6
Execution
How to perform
1. Stand with a comfortable wide stance, toes turned out and the bar over your midfoot.
2. Grip inside your legs, bend your hips and knees and brace with a neutral spine.
3. Push the floor away with knees tracking over toes and keep the bar close.
4. Stand without leaning back, then lower under control and reset before each repetition.
Suggested rest: 120-180 seconds between sets.
Technique
Key form tips
- 1Stand with a comfortable wide stance, toes turned out and the bar over your midfoot
- 2Grip inside your legs, bend your hips and knees and brace with a neutral spine
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.