Barbell Sumo Deadlift – Your Quick Guide To Good Form With Tips

Barbell Sumo Deadlift frankly is a nice exercise to train your Glutes. Are you attempting to obtain good technique and get stronger Glutes quickly? You want to read our how to tutorial to commence today.

Barbell Sumo Deadlift Exercise Summary

  • Primary Muscles Worked: Gluteus Maximus
  • Other Muscles (Secondary) Worked: Adductor Magnus, Quadriceps, and Soleus
  • Equipment: Barbell
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Barbell Sumo Deadlift Procedure

  • 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.

Muscles Used

Target (Agonist)

  • Gluteus Maximus


  • Adductor Magnus
  • Quadriceps
  • Sartorius
  • Soleus

Dynamic Stabilizers

  • Gastrocnemius
  • Hamstrings


  • Erector Spinae
  • Levator Scapulae
  • Sartorius
  • Rhomboids
  • Trapezius – Middle
  • Trapezius – Upper

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


If you desire to generate the optimum gains, you will need to abide by these powerful tips. Likewise, in case you prefer to thwart the probability of an injury, you should adopt these tips.

  • 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.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You need to stop these typical errors to build and maintain effective technique and build muscle. Likewise, when you steer clear of these errors you will prevent the risk of developing injuries.

  • 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.

To Avoid More Bodybuilding Mistakes Look Here.

Barbell Sumo Deadlift Recap

At this point you should certainly implement barbell sumo deadlift optimally. So now use barbell sumo deadlift as a component of your steady exercise program to build your Glutes.

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