Description

The barbell sumo deadlift is a variation of the traditional deadlift that targets the lower body and core muscles.

Starting Position

Stand with feet wider than hip-width apart, toes pointed slightly outwards, and the barbell placed on the ground in front of you.

Technical Execution

Keep back straight, bend at the hips and knees to grip the barbell, push through the heels to lift, extend the hips and lockout at the top, then lower the barbell back to the ground.

Range of Motion

The range of motion should involve lowering the barbell to at least mid-shin level and fully extending the hips at the top of the movement.

Variations

Variations include using different barbell widths, adjusting foot stance, or incorporating pauses at different points of the lift.

Common Mistakes

Common mistakes include rounding the lower back, using improper grip, and not engaging the core properly.

Practical Advice

Ensure feet are wide apart, grip the barbell with a strong hold, engage the glutes and core, and maintain a neutral spine throughout the movement.

Additional Notes

It's important to practice proper form and start with light weights before progressing to heavier loads.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles