Whether you’re chasing deadlift PRs or building posterior chain size in the FitnessTracker app, the Sumo Deadlift is a top-tier option. It’s also great for lifters with limited hip mobility or lower back issues.
Instructions
- Stand with your feet wide and toes slightly turned out, bar over mid-foot.
- Grip the bar inside your knees with a flat back and arms vertical.
- Brace your core, lower your hips, and drive through your feet to lift the bar.
- As the bar clears your knees, extend your hips and pull your shoulders back to lock out.
- Lower the bar with control and reset for the next rep.
Related Muscle Groups
- Hamstrings
See exercises for Hamstrings · Learn about the Hamstrings - Adductors (secondary)
See exercises for Adductors · Learn about the Adductors - Forearms (secondary)
See exercises for Forearms · Learn about the Forearms - Glutes (secondary)
See exercises for Glutes · Learn about the Glutes - Lower Back (secondary)
See exercises for Lower Back · Learn about the Lower Back - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back - Quads (secondary)
See exercises for Quads · Learn about the Quads - Traps (secondary)
See exercises for Traps · Learn about the Traps