Sumo Deadlift

Sumo Deadlift is an intermediate compound pull using barbell. It loads Glutes.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Quadriceps, Back, Forearms, Traps

Setup

• Stand tall with barbell. Soft knees, lats on, bar or load close to the body.
• Brace before the first inch of movement.

How to do it

1. Hinge at the hips, keeping Glutes loaded and the spine neutral.
2. Drive the hips forward to stand tall. Do not lean back.

Coaching cues

• Push the hips back; shins stay fairly vertical.
• Drag the load up the legs.

Common mistakes

• Rounding the back. Lose load until the spine stays neutral.
• Squatting the hinge. Think hips back, not knees forward.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes