Barbell sumo deadlift

Category

Legs

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus, Quadriceps Femoris

Secondary muscles

Adductor Magnus, Adductor Longus, Erector Spinae

How to do it

1. Stand with your feet wider than shoulder-width apart and your toes pointing slightly outward. Position a barbell on the floor in front of you, and squat down to grip the barbell with both hands inside your legs, using an overhand grip (palms facing down).
2. Drive through your heels and extend your hips and knees simultaneously to lift the barbell off the floor. Keep the barbell close to your body and your arms straight as you stand up.
3. Once you reach the top position, squeeze your glutes and stand tall. Slowly lower the barbell back to the floor by bending at the hips and knees, maintaining a straight back. Repeat for the desired number of repetitions.

Form tips

• Keep your chest up and back straight throughout the movement to avoid rounding your spine.
• Drive through your heels to lift the barbell and engage your glutes and hamstrings.
• Breathe steadily, exhaling as you lift the barbell and inhaling as you lower it back down.