Legs · Barbell

Sumo Deadlift

Before your first rep

  • Take a wide stance with your feet turned out around 30 degrees, shins close to vertical when you grip the bar.
  • Bar over mid-foot, hands gripping inside your knees.
  • Drop your hips lower and keep your chest taller than in a conventional pull.
  • Take the slack out of the bar before driving.

The movement

  1. 1Take a wide stance with toes turned out and grip the bar inside your legs.
  2. 2Set your hips lower and your chest taller than in a conventional pull.
  3. 3Push your feet out and down into the floor to stand.

Watch out for

Wide stances stress the inner thigh. Build up gradually.

0/3

Start here

First time doing this

3 sets·5-6 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
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