← EXERCISE LIBRARYStrength
Sumo Deadlift
A deadlift with a wide stance and hands inside the knees, shortening the range and loading the hips and quads. A strong pulling variation for many builds.
- 01Set a wide stance with the toes turned out and shins near the bar.
- 02Grip the bar with the hands inside the knees.
- 03Drop the hips, lift the chest, and take the slack out of the bar.
- 04Drive the floor apart and stand, keeping the bar against the legs.
- 05Lock out the hips at the top, then reverse under control.
- 01Spread the floor with the feet.
- 02Chest up, hips down, bar close.
- 03Push the knees out as you drive up.
- 01Letting the hips shoot up first — drive hips and chest together.
- 02Knees caving in — push them out over the feet.
- 03Rounding the back to reach the bar — set the chest and brace before pulling.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.