Barbell sumo deadlift

How to do it

1. 1Stand with your feet wider than shoulder width, toes pointing outward.
2. 2Place a bar on the floor in front of you, centered between your feet.
3. 3Bend the knees and drop the hips, keeping your back straight and chest up, to grip the bar with a pronated hold.
4. 4Engage your core and drive through your heels to lift the bar off the ground, extending the hips and knees simultaneously.
5. 5As you lift, keep the chest up and back straight, and push the hips forward to fully activate the glutes.
6. 6Pause briefly at the top, then lower the bar slowly back to the starting position, maintaining control throughout the movement.
7. 7Repeat the desired number of repetitions.

More glutes exercises

• Barbell romanian deadliftBarbell
• Band hip liftResistance band
• Twist hip liftBodyweight
• Jump squatBodyweight
• Barbell lungeBarbell
• Kettlebell lunge pass throughKettlebell
• Smith sprint lungeSmith machine
• Iron cross stretchBodyweight

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.