Powerlifting · Recomp guide
Sumo Deadlift
The sumo deadlift is an intermediate powerlifting exercise for your hamstrings, using barbell.
- Main muscles
- Hamstrings
- Also works
- Adductors, Forearms, Glutes, Lower back, Middle back, Quads, Traps
- Equipment
- Barbell
- Level
- Intermediate
Setup
Take a wide stance with toes turned out, shins close to the bar. Grip the bar with straight arms inside your knees.
How to do it
- Push your knees out over your toes and drop your hips until your chest is up.
- Breathe in, brace, and pull the slack out of the bar.
- Push the floor apart with your feet and stand up, keeping the bar against your legs.
- Lower it by pushing your hips back, then bending your knees once it passes them.
Coaching cues
- Spread the floor with your feet.
- Chest up, hips close to the bar.
Common mistakes
- Knees caving in as you lift.
- Hips shooting up first so it turns into a stiff-leg pull.
Barbell hip thrust 
Romanian deadlift 
Deadlift 
Good Morning 
Stiff-Legged Barbell Deadlift 
Kettlebell swing