Sumo Deadlift
10 reps
With a wide stance, drive through your legs to stand the bar up, then hinge it back down.
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HAMSTRINGS
Sumo Deadlift
The sumo deadlift is a wide-stance pull that leans heavily on the hamstrings, glutes, and the rest of the posterior chain. The wider foot position and inside grip shorten the distance the bar travels and keep the torso more upright than a conventional pull. It's a solid choice for building lower-body strength.
How to do it
- 1
Stand tall with a wide stance and toes turned out, the loaded barbell close to your shins.
- 2
Push your hips back and bend your knees to drop down until you can reach the bar.
- 3
Grip the bar with your hands inside your knees, arms straight and chest lifted.
- 4
Set a neutral spine with your shins close to vertical and brace before pulling.
- 5
Drive through your legs to stand the bar straight up along your body until you're fully upright.
- 6
Reverse the hinge to lower the bar back to the floor under control.