How To Do Barbell Sumo Deadlift (Legs, Back)

The barbell Sumo deadlift is an excellent compound exercise which builds maximum muscle and strength in the leg and back muscles. Now, this is a variation to the conventional deadlift but you’ll position your legs much wider to mimic a Sumo wrestler stance. But, it’s a fantastic movement for many reasons and a lot of people prefer it because you can lift heavy and place less stress on the spine.

It’s also great for taller people due to the wide leg stance and the fact that it’s a movement utilized close to your center of gravity; which limits strain on the back overall. The Sumo deadlift is quickly becoming the preferred deadlift method and can do wonders for your progress.

In This Exercise:

• Target Muscle Groups: Quadriceps, Gluteus Maximus, Hamstrings, Erector Spinae
• Type: Strength
• Mechanics: Compound
• Equipment: Barbell
• Difficulty: Beginner/Intermediate

Exercise Instructions

1. Position your feet in a very wide stance with feet pointed slightly outward so your shins are touching the barbell.
2. Bend your knees and keep your back straight while you grab the barbell with a slightly wider than shoulder-width grip.
3. Inhale and then lift the barbell off the ground by pushing through your heels and pulling simultaneously until you’re body is erect. Exhale during the lift.
4. Lower the barbell back down until it touches the floor. Inhale during this portion of the exercise.
5. Repeat for the desired number of reps.

Variations & Tips:

• You want to always keep your torso upright to ensure maximum performance and safety.
• Beginners shoulder train with light weights until the form is sufficient for progression.
• If you’re training really heavy, it’s recommended to use a weight belt to protect your torso during the lift.
• The Sumo deadlift minimizes stress on the back and spine since you’re lifting closer to your center of gravity than you would with a conventional deadlift.
• The Sumo deadlift works the legs, back, and core muscles similar to a conventional deadlift.

Watch: How to do the barbell sumo deadlift