Barbell Sumo Deadlift
The barbell sumo deadlift is a wide-stance deadlift variation that places greater emphasis on the quads, adductors, and glutes compared to a conventional deadlift. The more upright torso position reduces lower back stress, making it suitable for those with mobility limitations.
How to do it
- Stand with feet significantly wider than shoulder-width and toes pointed outward.
- Grip the barbell with hands inside your legs using an overhand or mixed grip.
- Engage your core, brace your back flat, and push the floor outward to begin the lift.
- Drive your hips forward as the bar rises, finishing in a standing position with hips fully extended.
- Slowly lower the bar back to the floor.
- Repeat for the desired number of repetitions.
Form cues
- Widen your stance and point toes outward.
- Keep your chest tall and spine neutral.
- Push the floor away with your feet.
- Drive your hips forward to lock out.
Breathing: Inhale deeply and brace your core before lifting the bar. Exhale steadily as you stand up, then inhale again as you control the descent back to the floor.
Common mistakes
- Knees caving inward during the lift places excess stress on the joints and reduces power.
- Rounding your lower back can lead to injury and pulls focus away from your legs.
- Starting with hips too high turns the movement into a conventional deadlift, losing the quad and adductor focus.
Muscles worked
Primary: quads. Secondary: glutes, hamstrings, lower back, adductors.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 75 seconds
Lose weight
3 sets x 10-12 reps, rest 60 seconds
Build muscle
4 sets x 6-8 reps, rest 90-120 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or joint discomfort, ease off and check with a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do my inner thighs feel sore after this exercise?
The wide sumo stance places a strong emphasis on your adductors, or inner thigh muscles, which is completely normal.
Should I use an overhand or mixed grip?
An overhand grip is great for beginners to build general grip strength. If the heavy bar starts slipping, you can switch to a mixed grip.
How often can I do barbell sumo deadlifts?
Once or twice a week is plenty for most beginners, allowing at least 48 hours of recovery between heavy lower body sessions.