Barbell Sumo Deadlift

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body

Back Lower Body

Muscle Activation

Quadricep · Thighs

90%

Lower Back

10%

Equipment

Barbell Weight Plate

Setup / Starting Position

Stand with your feet wider than shoulder-width apart, toes pointing outward at a 45-degree angle.
Position a barbell on the ground in front of you, centered over your feet.
Hold the barbell with an overhand grip (palms facing down), hands positioned inside your knees.

Exercise Position

Engage your core and keep your chest up as you push your hips back and bend your knees to lower your torso towards the barbell.
Keep your back flat and shoulders pulled back throughout the movement.

Form & Performance

Drive through your heels and extend your hips and knees simultaneously to lift the barbell off the ground.
Keep the barbell close to your body as you stand up, maintaining a neutral spine.