Strength

Med Ball Sumo Deadlift

Boost lower body strength with the Med Ball Sumo Deadlift, which enhances leg and glute muscles. This exercise improves posture and balance while lifting a medicine ball in a wide-stance squat. One rep involves lifting the ball from floor to waist level.

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Med Ball Sumo Deadlift instructions

Step-by-step instructions

Stand upright, feet wider than your shoulder-width apart, with a medicine ball between your feet.

Keeping your back straight and chest up, bend your knees and hips to lower your body.

Grasp the medicine ball with both your hands.

Push through your heels to lift your body to the starting position, keeping the ball close to your body.

Lower your body back down in a controlled manner, placing the ball back on the ground between your feet and repeat.

Stand upright, feet wider than your shoulder-width apart, with a medicine ball between your feet.

Keeping your back straight and chest up, bend your knees and hips to lower your body.

Grasp the medicine ball with both your hands.

Push through your heels to lift your body to the starting position, keeping the ball close to your body.

Lower your body back down in a controlled manner, placing the ball back on the ground between your feet and repeat.

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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