glutesbarbell
barbell sumo deadlift
barbell sumo deadlift is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Stand with your feet wider than shoulder-width apart, toes pointing outwards.
Step 2. Place a barbell on the ground in front of you, centered between your feet.
Step 3. Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
Step 4. Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
Step 5. As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
Step 6. Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadricepslower back
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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