Sumo Deadlift
Target Muscle
Secondary Muscles
Equipment
Bend your knees and hips to lower your body and grasp the barbell with an overhand grip, hands just beyond shoulder-width apart.
Keeping your chest up and back straight, push through your heels to lift the barbell off the ground, straightening your legs and hips until you're in a fully upright position.
Pause for a moment at the top, ensuring your shoulders are back and your core is tight.
Slowly lower the barbell back to the ground by bending your hips and knees, maintaining a straight back and keeping the bar close to your body throughout the movement.
Pro Tip
**Maintain a Neutral Spine**: One common mistake is rounding the back, which can lead to injury. Instead, keep your back straight and your chest up throughout the movement. Engage your core to help maintain this position. Your head should follow the natural line of your spine, so don't crane your neck upward. **Use Your Legs, Not Your Back**: Unlike conventional deadlifts, sumo deadlifts target the legs more than the back. Drive the movement from your hips and legs, not your lower back. Think of the movement as pushing the floor away from you rather than lifting the weight up.