The barbell sumo deadlift is a compound strength exercise that targets the glutes, with significant involvement of the hamstrings, quadriceps, and lower back. It requires a wide stance and emphasizes hip and leg strength.
Also Works
HamstringsQuadricepsLower Back
How to Perform
1
Stand with your feet wider than shoulder-width apart, toes pointing outwards.
2
Place a barbell on the ground in front of you, centered between your feet.
3
Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
4
Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
5
As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
6
Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.