Deadlift Sumo Barbell
The sumo barbell deadlift is a compound exercise targeting the lower back and glutes. The wide stance reduces the range of motion and places greater emphasis on the hips and inner thighs compared to a conventional deadlift.
How to do it
- Stand with feet wider than shoulder-width apart with toes pointed outward, and a barbell over your mid-foot.
- Grip the bar with hands inside your legs using an overhand or mixed grip.
- Brace your core and keep your chest up, then push your knees out in line with your toes.
- Drive through your heels to lift the bar, extending your hips and knees at the same rate.
- Stand fully upright at the top, then lower the bar back to the floor in a controlled manner.
Form cues
- Set your feet wider than shoulder-width with toes pointed out.
- Grip the bar inside your legs with arms straight down.
- Brace your core and keep your chest lifted.
- Push your knees out to track over your toes as you lift.
- Drive evenly through your whole foot to stand tall.
Breathing: Inhale deeply and brace your core before you start lifting, hold your breath through the hardest part of the pull, and exhale smoothly near the top.
Common mistakes
- Allowing your knees to cave inward, which places unnecessary stress on the knee joints.
- Rounding your lower back, which shifts load away from the hips and increases injury risk.
- Pulling with your arms instead of using your legs and hips to drive the movement.
- Starting with your hips too high, turning the lift into an awkward straight-legged morning.
Muscles worked
Primary: lower back. Secondary: glutes, upper legs, lats, traps.
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
3-4 sets x 6-8 reps, rest 90-120 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain in your lower back, stop immediately.
- If you have pre-existing lower back sensitivities, check with a qualified professional before loading heavy barbells.
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 is the stance so wide compared to a regular deadlift?
The wider stance changes the leverage, reducing the range of motion and placing more direct emphasis on your inner thighs and hips.
Should I use an overhand or mixed grip?
An overhand grip works well for lighter weights, while a mixed grip helps prevent the bar from slipping as you lift heavier loads.
What if I feel this mostly in my lower back?
That usually means your hips are starting too high or your chest is dropping. Focus on keeping your chest proud and driving with your legs.
How often can I include this exercise in my week?
Once or twice a week is plenty for most beginners, as it places a significant demand on your lower body and core recovery.