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Sumo Deadlift

Learn how to properly perform the Sumo Deadlift with this complete demonstration video.

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What is the Sumo Deadlift?

The sumo deadlift is a compound movement primarily targeting the muscles of the legs and back. It's especially valued for its ability to reduce lower back strain while allowing heavy lifting. This exercise is ideal for building strength and power.

How to properly perform the Sumo Deadlift

  1. Start by standing with your feet wider than shoulder-width apart and your toes pointed out at a 45-degree angle.
  2. Position a barbell in front of you with your hands gripping the bar just outside your legs, palms facing inwards.
  3. Keep your chest up, engage your core, and maintain a neutral spine.
  4. Bend your knees and push your hips back as you lower your torso towards the barbell.
  5. Grab the bar with an overhand grip, hands shoulder-width apart.
  6. Drive through your heels and extend your hips and knees to lift the barbell off the ground.
  7. Keep the barbell close to your body and maintain a straight back as you stand up.
  8. Lower the barbell back down to the starting position in a controlled manner.
  9. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Strongman
  • Powerlifting
Mechanics type
Required equipment
Primary muscle
  • Full body

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Complementary exercises

Other exercises for Full body:

Dumbbell SwingsBear PlankMedicine Ball Overhead Throw

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