Barbell Sumo Deadlift

  1. 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.
  2. 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.
  3. Try to extend your knees and hips simultaneously.
Difficulty Intermediate

Barbell Sumo Deadlift: A Comprehensive Guide


  • 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


  • 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