Sumo Deadlift

How to perform the Sumo Deadlift

1. Set a wide stance with the toes turned out and the shins close to vertical inside the plates.
2. Grip the bar inside the legs with the arms hanging straight down and the hips lower than a conventional pull.
3. Because the wide stance opens the hips, the torso stays more upright and the start angle shifts toward the hips.
4. Take the slack out, then drive the feet out and through the floor while spreading the knees.
5. Keep the bar dragging up the legs as the hips and shoulders rise together to lockout.
6. Finish standing tall with the glutes squeezed, then reverse by pushing the hips back.

Suggested working range: 4–8 reps. Default progression: linear.

Common mistakes

• •Setting the hips too high so the pull turns into a stiff-legged sumo.
• •Letting the knees cave inward instead of spreading them out over the feet.
• •Rounding the back to reach the bar rather than dropping the hips into position.
• •Letting the bar drift forward off the shins and stressing the lower back.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.