Back/Legs
Sumo Deadlift
A powerful variation that leverages a wide stance to target the hips and adductors while reducing lower back strain.
How to perform.
Follow the sequence — setup is half the lift.
Approach the barbell with a wide stance, positioning your feet near the collars with your toes pointed out at a 45-degree angle.
Hinge at your hips and bend your knees to grip the bar with your hands placed directly under your shoulders, inside your legs.
Flatten your back, pull your shoulder blades down, and drive your knees outward to tension your hips against the weight.
Take a deep breath to brace your core and drive through your heels to extend your hips and knees simultaneously.
Stand tall at the top of the movement by squeezing your glutes, avoiding an excessive lean back.
Lower the barbell under control by hinging your hips back and following the same path to the floor.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knees to cave inward during the initial pull.
- Setting the hips too high, which shifts the load entirely to the lower back.
- Letting the bar drift away from the shins instead of keeping it close to the body.
- Rounding the spine rather than maintaining a neutral, braced core.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.