Strength

Barbell Sumo Deadlift

The Barbell Sumo Deadlift enhances strength and power in your lower body. This core workout targets your hips, legs, back, and abdomen, improving posture and stability by lifting heavy weights from a wide stance.
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Barbell Sumo Deadlift instructions
Step-by-step instructions
1
Position your feet a bit wider than shoulder-width apart around a barbell with your toes pointing slightly outward.
2
Bend at the knees and hips, keeping your back straight, to grab the barbell with both hands.
3
Keeping your eyes forward and chest up, straighten your legs to lift the barbell.
4
Pause for a moment when the barbell is at hip level, then slowly lower it back to the ground.
5
Remember to engage your core throughout the lift and avoid rounding your back.
Position your feet a bit wider than shoulder-width apart around a barbell with your toes pointing slightly outward.
Bend at the knees and hips, keeping your back straight, to grab the barbell with both hands.
Keeping your eyes forward and chest up, straighten your legs to lift the barbell.
Pause for a moment when the barbell is at hip level, then slowly lower it back to the ground.
Remember to engage your core throughout the lift and avoid rounding your back.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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