# Sumo Deadlift (Barbell)

> The sumo deadlift is a wide-stance barbell pull from the floor that trains your glutes, lower back and legs.

Page: https://fitnessie.app/exercises/sumo-deadlift/
Type: Barbell · Hinge
Demo video: https://fitnessie.app/demos/sumo-deadlift-barbell/21b432750f023e70.mp4

## How to do it

1. Set your feet wide with your toes turned out and the bar over mid-foot.
2. Bend down and grip the bar with your hands inside your legs.
3. Brace your core and push your knees out over your toes.
4. Push the floor away, keeping the bar against your shins and thighs.
5. Stand tall by extending your knees and hips together, then lower the bar with control.

## Key cues

- Knees out over your toes
- Chest up, spine straight
- Bar close to your body
- Hips and knees rise together

## Common mistakes

- Letting your knees cave in as you pull
- Rounding your back off the floor
- Letting the bar drift away from your legs
- Leaning back at the top

## Muscles worked

- Primary: Glutes and lower back
- Secondary: Quads, hamstrings, adductors, traps and forearms

## Equipment

Barbell.

## Variations

- [Sumo Deadlift (Kettlebell)](https://fitnessie.app/exercises/kettlebell-sumo-deadlift/)

## Programs that use it

- [nSuns 5/3/1 LP](https://fitnessie.app/programs/nsuns/)

## References

- [StrengthLog: How to Sumo Deadlift](https://www.strengthlog.com/sumo-deadlift/)
- [BarBend: How to Do the Sumo Deadlift](https://barbend.com/sumo-deadlift/)
- [Escamilla et al. 2000: A three-dimensional biomechanical analysis of sumo and conventional style deadlifts](https://pubmed.ncbi.nlm.nih.gov/10912892/)