Barbell Sumo deadlifts
Starting Posture
Stand with your feet wider than shoulder-width apart, toes pointed slightly outwards. The barbell should be placed on the ground in front of you.
How to Exercise
Bend at your hips and knees, keeping your back straight, to grab the barbell with an overhand grip just outside your legs. Engage your core and drive through your heels to lift the barbell up, extending your hips and knees until you are standing upright.
Breath Control
Inhale as you lower the barbell towards the ground and exhale as you lift the barbell back up to the starting position.
Common errors
Common errors include rounding the back, lifting with the arms rather than the legs, and not engaging the core muscles. Make sure to avoid these mistakes to maximize the effectiveness of the exercise.
Weights
Start with a lightweight barbell to focus on form and technique. Gradually increase the weight as you become more comfortable with the movement.
Grips
Use an overhand grip on the barbell, placing your hands just outside your legs. Make sure to maintain a firm grip throughout the exercise.
Variations
You can also perform Sumo deadlifts with dumbbells or kettlebells for a different challenge. Additionally, you can try Romanian deadlifts or traditional deadlifts to target different muscles in the lower body.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Make sure to keep your chest up and your back straight throughout the movement. Focus on driving through your heels to engage your glutes and hamstrings. It's important to maintain proper form to avoid injury.
Cautions
Avoid rounding your back or shoulders during the exercise. If you experience any pain or discomfort, stop immediately and consult a fitness professional.