Barbell Sumo Deadlift
- Stance width can vary with a sumo DL. Some prefer toes near the plates. Others prefer a more narrow stance to get more drive off the floor.
- Make sure your arms are inside your legs. The bar should be just over your mid-foot. Flatten your back and push your heels into the floor.
- Try to extend your knees and hips simultaneously.
Mechanic |
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Force |
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Difficulty |
Intermediate |
Barbell Sumo Deadlift: A Comprehensive Guide
Setup
- Start by selecting an appropriate weight on the barbell
- Position the barbell in front of your feet, making sure it is centered and directly under the bar
- Stand with your feet slightly wider than hip-width apart, with your toes pointing outwards
- Bend your knees and lower yourself until your shins touch the bar
- Grip the bar with your hands, making sure they are positioned just outside your feet
- Take a deep breath and tighten your core muscles to prepare for the lift
How to Perform
- Lift your chest, straighten your back, and look forward
- Begin by driving through your heels and pushing your hips forward
- Lift the bar off the ground by extending your hips and knees
- Make sure to keep your chest lifted and your back straight throughout the lift
- Once the bar reaches knee height, pause briefly before continuing the movement
- Lower the bar back to the ground by reversing the movement, bending your hips and knees
- Repeat the exercise for the desired number of repetitions
Technique
- Keep your feet flat on the ground and maintain your balance throughout the exercise
- Avoid rounding your back, as this can cause injury and decrease your lifting efficiency
- Keep your core tight and maintain good posture to prevent your lower back from arching
- Use your legs and hips, not your arms or back, to lift the bar off the ground
- Do not drop the bar, but rather control the descent back to the ground
Things to Avoid
- Using too much weight that may compromise your technique and increase your risk of injury
- Rounding your back or allowing your hips to drop too low during the lift
- Bouncing the bar off the ground, as this can cause strain on your lower back
- Lifting with your arms instead of using your legs and hips
- Forgetting to warm up properly before starting the exercise