Barbell Sumo Deadlift

Pro Tip

Grip the barbell very tightly.

How To

Place a barbell on the floor and position yourself over the center of it with your feet much wider than shoulder-width apart and shins about 1 inch away from the barbell.
Maintaining a straight back, bend down with your legs while leaning forward and position your hands on the barbell shoulder-width apart with one palm facing each direction and fully extended arms.
Exhale and push through your feet while extending your legs to begin lifting the barbell while maintaining a flat back.
After the barbell passes your knees, drive through your hips while continuing to extend your legs until you are standing fully upright with your torso in line with the rest of your body. Do not lean further back than this.
Inhale and begin to lower the barbell by bending your legs and lowering your torso while focusing on maintaining a flat back above all else.
Rest the barbell on the floor for 1 second before beginning your next rep.

Primary Muscle Groups

Glutes

Muscles of your butt.

Hamstrings

Muscles spanning the back of your thigh.

Lower Back

Center region of your back, spanning from the pelvis to just below the neck. However, parts of it are hidden beneath other muscles. The lower portion is the most visible.

Secondary Muscle Groups

Inner Forearm

A group of muscles on the inside of your lower arm.

Inner Thigh

Muscles spanning your inner thigh.

Lats

Largest muscle of your back, spanning from the lower to middle regions creating a v shape.

Outer Forearm

A group of muscles on the outside and sides of your lower arm.

Quads

Muscles spanning the front of your thigh.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.