Sumo Deadlift

Differentiation: Mechanics

This variation of a Deadlift is unique from other Deadlift exercises. Here is how: you use a sumo stance -placing your legs farther than shoulder-width apart. This stance primarily engages your inner quadricep muscles.

Starting Position

To get into starting position, do this...

1) Obtain an Olympic bar.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Position the Olympic bar on the floor.

4) Load plates onto the Olympic Bar.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) Stand behind the bar - with the bar near your ankles and your feet just wider than shoulder-width apart.

7) Bend down from the hips toward the bar.

8) Grasp the bar using an overhand grip.

9) ...with your hands slightly less than shoulder-width apart.

10) Assume a slight and natural arch in your lower back.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping tight core muscles, exhale while you flex your quads while driving your heels into the floor to power the bar upwards.

3) ...until your legs are almost completely straight.

4) Lean back to lock-out the movement.

5) Hold this position for a count of one second.

6) Finally, inhale while you lower the bar to the starting position using a controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Your weight should be on your heels, hips and knees.

Keep the bar close to your body as you pull up.

Keep your head up and your face forward as you lift.

Keep your arms straight.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.

Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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