If you’re struggling with perfecting the barbell sumo deadlift, you’re not alone. It’s a popular exercise that can be challenging to master, even for experienced lifters. But the truth is, proper form is everything when it comes to this lift. Poor technique can lead to injury, frustration, and minimal progress. Don’t fret though, the good news is, you don’t have to give up on this exercise. In this post, we’ll be sharing practical tips and tricks to help you perfect your technique and see the results you’ve been working towards.
Barbell Sumo Deadlift Summary
- Primary Muscles: Gluteus Maximus
- Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
- Equipment: Barbell
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Barbell Sumo Deadlift Instructions
- For Sumo Deadlifts step under the bar in a wide sumo stance with your feet pointed out at about 30-45°
- Squat down and grab so that your hands are directly below your shoulders, with an over hand grip, or a mixed grip.
- Note: If you use a mixed grip you should alternate your hands every set to work your muscles evenly.
- Before you lift make sure your body is in the proper position, knees bent, hips low, back straight, arms locked, shoulders back and lats flexed.
- Then, lift the bar by pulling your chest back and straighten your legs.
- Pause and lock out at the top for a second.
- Then lower the bar by back down to the floor by starting with your legs, allowing the bar to drag down.
- Repeat the sumo deadlift for your desired number of reps.
Barbell Sumo Deadlift Muscles
- Adductor Magnus
- Erector Spinae
- Levator Scapulae
- Trapezius – Middle
- Trapezius – Upper
Benefits of Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a great exercise for strengthening the gluteus maximus, one of the largest muscles in the body. This exercise engages the gluteus maximus muscles in both the eccentric and concentric phases, providing an intense full-body workout. The Barbell Sumo Deadlift also requires a great deal of stability and balance, as the lifter must keep their feet wide and their back straight to complete the lift. This helps to strengthen not only the glutes, but also the core, back and legs. With regular practice, this exercise can help to increase strength, power and muscular endurance.
Tips for Performing Barbell Sumo Deadlift
The Barbell Sumo Deadlift is a great exercise to add to any fitness routine. It targets multiple muscle groups, increases overall strength, and can be adapted to any level of fitness. To get the most out of this exercise and ensure proper form, there are some tips to keep in mind. Read on for more information on how to do a Barbell Sumo Deadlift safely and effectively.
- Picking Your Current Rest Time Period That Should Be Brief, But You Will Continue To Accomplish A Entire Set. If your break is too small you may be unable to complete your complete set, if it is way too prolonged you happen to be just wasting your time.
- Have A Plan At The Gym. Make sure you prepare your training session beforehand if you have an objective. If your objective is just simply to sustain, you should certainly continue to have a plan when you begin your session.
- To Work On Speed And Power, Bring Up The Acceleration Of Your Movements. Maintain excellent technique or you might be more suboptimal to personal injury. You will need to reduce the weight to 50 to 60 percent of your single rep max weight when training for speed and power. Additionally, you will need to now pause in between every rep.
- Always Keep Your Abs Tight. For most exercises, you will need to reinforce your backbone by flexing your abs to strengthen your inner pressure all-around your spine.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Barbell Sumo Deadlift, it is important to make sure that you are doing it correctly. Otherwise, you may not be able to reap the full benefits of the exercise and could even risk injury. Below are a few common mistakes to avoid when performing this exercise.
- You’ll Do Better To Not Dismiss Your Own Pains. Tender muscles and pain from injuries are not necessarily the same. Once you identify painfulness if you are performing exercises you need to stop, or you can simply just make the injury worse yet.
- Stop Yourself From Using To Little or Too Much Resistance. Not enough, and you will not be adequately fatiguing your target muscles, a large amount, and it will lead to cheating. Be sure you focus on your technique.
- Don’t Relax Your Abs. Keeping your abs tight to protect your spine by maintaining your internal pressure.
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Variations and Complementary Exercises
If you’re looking to switch up your routine or add more variations to your Barbell Sumo Deadlift, there are plenty of other exercises that can be used as alternatives. Below are some options that you can add to your routine to increase the intensity and target similar muscle groups.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift is a great alternative or complementary exercise to the Barbell Sumo Deadlift. It engages the same primary muscles, such as the glutes, hamstrings, and lower back, but it also utilizes the quads more than the sumo variation. This exercise is performed by standing with feet hip-width apart and holding a barbell in front of your thighs. Keeping your back flat, you slowly hinge at the hips and lower the barbell towards the floor until you feel a stretch in your hamstrings. From this position, you return to the starting position by pushing through your heels and squeezing your glutes. This exercise is an excellent way to strengthen your posterior chain and improve your posture.
Barbell Stiff Legged Deadlift
The Barbell Stiff Legged Deadlift is an excellent complementary or alternative exercise to the Barbell Sumo Deadlift. This exercise targets the same muscles as the Sumo Deadlift, but with a more upright torso and greater range of motion. As a result, the Barbell Stiff Legged Deadlift places greater emphasis on the hamstrings, glutes, and lower back muscles. It also offers the added benefit of working the core and stabilizing muscles more than the Sumo Deadlift. When combined, these exercises offer an excellent way to build strength and size in the posterior chain.
Barbell Wide Stance Stiff Leg Deadlift
The Barbell Wide Stance Stiff Leg Deadlift is a great complementary or alternative exercise to the Barbell Sumo Deadlift. This exercise emphasizes the muscles in the lower back and hamstrings, which allows for greater stability and balance in the hips. It also helps to strengthen the glutes and core muscles, providing an overall more balanced workout. Furthermore, the wide stance of this exercise allows for a greater range of motion and adds an extra challenge to the workout. The Barbell Wide Stance Stiff Leg Deadlift is an excellent way to increase strength and stability throughout the entire body while also building a strong foundation for further deadlift exercises.
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Dumbbell Single Leg Deadlift
The Dumbbell Single Leg Deadlift is an excellent complementary or alternative exercise to the Barbell Sumo Deadlift. It is a unilateral exercise that allows for more balance, stability, and core activation than the Barbell Sumo Deadlift. It also allows for more freedom of movement, allowing you to adjust your stance in order to target different muscles. The Dumbbell Single Leg Deadlift engages the glutes, hamstrings, and lower back muscles more effectively than the Barbell Sumo Deadlift. It is a great way to increase strength and muscular balance in the lower body.
Dumbbell Straight Leg Deadlift
The Dumbbell Straight Leg Deadlift is an excellent exercise to add as a complementary or alternative to the Barbell Sumo Deadlift. It primarily targets the hamstrings and glutes, but also works the core, lower back, and hips. The difference between this exercise and the Barbell Sumo Deadlift is that this exercise requires greater stabilization and balance due to the use of dumbbells instead of a barbell. Additionally, when performing this exercise it is important to keep the legs straight and back flat, while engaging the core and glutes throughout the movement. This exercise is a great way to strengthen the posterior chain and improve overall balance and stability.
Smith Machine Deadlift
The Smith Machine Deadlift is a great alternative to the Barbell Sumo Deadlift and can provide a great complement to the workout. It is an effective exercise that works the same muscle groups as the Barbell Sumo Deadlift, but uses a slightly different technique. The Smith Machine allows you to use a vertical barbell, which is more stable and allows you to focus on proper form and technique. The Smith Machine also offers a greater range of motion, allowing for deeper hip and hamstring activation. Finally, the Smith Machine Deadlift allows for heavier weight to be used, which can lead to greater strength gains.
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Opposing Complementary Exercises
The Barbell Sumo Deadlift is a great exercise for targeting the posterior chain muscles. However, in order to achieve full body strength and balance, it is important to include exercises that target opposing muscle groups. The following exercises are designed to work the opposite muscles of the Barbell Sumo Deadlift, and should be added to your strength training routine.
The Split Squat is a great complementary exercise to the Barbell Sumo Deadlift as it works the opposing muscle group. By performing the Split Squat, you are targeting the quads and glutes while the Barbell Sumo Deadlift targets the hamstrings and glutes. This combination of exercises will help to develop a balanced lower body strength and can be used to increase overall power and performance. Additionally, the Split Squat can help to improve balance and stability, making it a great addition to any lower body workout.
Smith Machine Split Squat
The Smith Machine Split Squat is a great complement to the Barbell Sumo Deadlift. The Split Squat works the quads and glutes, which are opposing muscle groups to the hamstrings and glutes used in the Deadlift. This allows for a balanced workout that strengthens both muscle groups in a safe and effective way. The exercise also helps improve balance and stability by working on single leg strength, which is important for performing the Deadlift correctly. In addition, the Split Squat also increases core strength and stability, allowing for better form during the Deadlift.
Smith Machine Front Squat
The Smith Machine Front Squat is an ideal complement to the Barbell Sumo Deadlift, as it works the opposing muscle group. This exercise is a variation of the traditional squat, where the barbell is placed in the Smith machine and held in front of the body. By doing so, the quads and core are engaged more than with a traditional back squat. The Smith Machine Front Squat helps to build and strengthen the quads, while the Barbell Sumo Deadlift works the posterior chain, such as glutes and hamstrings. This combination of exercises will help to create a balanced physique and improved performance in both exercises.
Unleash Your Strength with Sumo Deadlifts
Unleash your strength with sumo deadlifts! This exercise is a favorite of powerlifters and athletes for good reason. Sumo deadlifts strengthen your glutes, hamstrings, and lower back muscles, making it a great full-body exercise. It also targets your core, helping improve your balance and stability. Unlike conventional deadlifts, sumo deadlifts require a wider stance, which reduces the stress on your lower back. With proper form, you can lift heavier weight without the risk of injury. So, incorporate sumo deadlifts into your workout routine to take your strength to the next level and achieve your fitness goals.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Glutes Barbell Exercises