Sumo Deadlift

Muscles Worked

How to Perform

1. 1

   Stand with a wide stance — feet turned out 30-45 degrees, shins touching the bar. Hips should be fairly close to the bar.

2. 2

   Grip the bar inside your knees with a shoulder-width or mixed grip. Drop your hips, lift your chest, and create tension against the bar.

3. 3

   Drive the floor apart with your feet while simultaneously extending your hips and knees. The bar should travel in a straight vertical line.

4. 4

   Lock out by squeezing your glutes at the top. Reverse the movement under control back to the floor.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Pull the slack out of the bar before you lift. Straighten your arms, engage your lats, and build tension against the bar before it breaks the floor. This eliminates the jerk at the start.

• Cue: "Push the floor away" instead of pulling the bar up. This mental shift engages your legs more effectively off the floor.

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