Zirv Fitness
Strength exercise

Sumo Deadlift

How to do it

  1. Stand with feet wider than shoulder width, toes turned out about 30 degrees, with the bar over the mid foot.
  2. Bend at the hips and knees to grip the bar inside the knees with a flat back and chest lifted.
  3. Drive through the heels and mid foot, extending the knees and hips together to pull the bar up along the shins, working the hamstrings, back, and quads.
  4. Stand fully tall at the top, driving the hips through without leaning back excessively.
  5. Inhale and brace before the pull, exhaling once the bar passes the knees.
  6. Lower the bar by pushing the hips back first, then bending the knees, keeping the wide stance and flat back throughout.

Muscles worked

Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Biceps FemorisTwo-headed hamstring muscle responsible for knee flexion and hip extension. All Biceps Femoris exercises

Related Glutes exercises

Barbell LungesBarbell SquatClean DeadliftSnatch DeadliftSnatch Grip DeadliftSnatch Pull
Type
Strength
Equipment
Barbell, Weight Plates
Primary muscles
Gluteus Maximus, Quadriceps, Biceps Femoris
Measured in
Reps and weight