How to do the Barbell Sumo Deadlift
Take a wide stance with toes pointed out and the bar over the middle of your feet.
Squat down and grip the bar between your legs at shoulder width, with a flat back.
Push your knees out and lift the bar by driving through the floor.
Fully extend your hips at the top, then lower under control.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 3 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Adductors, Quads, Hamstrings, Lower back
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Barbell Sumo Deadlift doesn’t suit your gym or your joints.
Train smarter
- How to deadlift: setup, brace, pull and lockoutHow to deadlift with good form: a five-step setup, how to brace and pull, a clean lockout, common mistakes and fixes, and conventional vs sumo vs trap bar.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
