Barbell Sumo Deadlift
The sumo deadlift uses a wide stance and toes-out position to pull a barbell from the floor with a more upright torso than conventional pulling. It targets the hamstrings, glutes, and inner thighs while reducing lower-back demands.
How to Perform
Stand with feet wide and toes pointed out 45 degrees, shins touching the bar.
Grip the bar inside your knees with straight arms and drop your hips until your torso is upright.
Push the floor apart with your feet as you drive your hips forward to lock out.
Keep the bar dragging up your legs — it should stay in contact the entire pull.
Lock out by squeezing your glutes, not by leaning back.
Common Mistakes to Avoid
Letting the hips shoot up first, which turns it into a stiff-leg pull and stresses the back.
Stance too wide for your hip structure, causing the knees to cave inward.
Gripping too wide (outside the knees), which increases the pulling distance.
Rounding the upper back instead of keeping the chest proud.
Muscle Activation
Track your Barbell Sumo Deadlift progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.