Sumo Deadlift

Back · Barbell

How to do it

Wide stance, toes turned out about 30 degrees, hands inside your knees. Hips closer to the bar than in the conventional version, chest tall. Before you pull, **push your knees out** against the floor: that sets your hips and does half the work. Push the floor away keeping the bar against you. You feel a lot of glute and adductor, and less lower back than conventional, which is exactly why you would use it. The classic mistake is pulling with the back from hips set too high.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Legs, Glutes

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