Sumo Deadlift

Body region

• Back
• Glutes
• Legs

Muscles

Main

• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Gastrocnemius

Equipment

• Barbell

Technique

1. Stand with feet wide and toes pointed out, the bar over mid-foot.
2. Hinge down and grip the bar with arms inside your knees.
3. Spread the floor with your feet and stand up, keeping the chest tall.
4. Lower the bar back along the same path.

Cues

• Push the knees out over the toes.
• Keep your back flat and pull the slack out of the bar before it leaves the floor.

Common mistakes

• Letting the knees collapse inward.
• Hips shooting up before the bar moves.