Barbell Sumo Deadlift


Gym Equipment Needed

Musle Group



Set up a barbell on the floor and load the appropriate weights.

Starting Position

Walk up to the barbell and have the barbell over your mid foot. Assume a wide stance and point your toes out at about 45 degrees. You can go as wide as you want as long your shins are perpendicular to the floor at the starting position. While keeping your spine straight, hinge your hips back and bend your torso forward. Keep bending forward until your hands can grab the barbell. Pop your chest up and straighten your arms before you begin.


Take a big breath into your diaphragm and lift the barbell by thrusting your hip forward and straightening your legs. Squeeze your glutes at the top of the movement and lock out your knees. Slowly hinge your hips back and bend your torso forward. Lower the bar in a controlled manner until it touches the ground and keep the bar over your mid foot the entire time.

Muscles Involved:

  • Hamstrings
  • Quads
  • Glutes
  • Upper Back

Tips on doing this exercise
  • Keep the bar in contact with your shins and legs the entire time.
  • When deadlifting the bar up, imagine you’re splitting the floor apart with your feet.
  • When lifting heavier weight, use lifting straps.
Common Mistakes
  • Heels come off the floor.
  • Back rounding.
  • Barbell rolls towards your toes.

Recommended Ranges

We recommend using this exercise for strength or hypertrophy purposes

For hypertrophy aim for 10-15 reps, 3-4 sets

For strength aim for 6-8 reps, 3-4 sets

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