Barbell Sumo Deadlift: Proper Form

The barbell sumo deadlift is a weight training exercise in which a barbell is held with a wide, shoulder-width grip and lifted off the ground to the hips, then lowered back to the starting position. It is considered a compound exercise, meaning it works multiple muscle groups at once.

The sumo deadlift can be performed with either an overhand or mixed grip. The overhand grip is more commonly used because it is thought to be more efficient and places less stress on the wrists and hands. The mixed grip, while not as common, may be used when someone wants to increase their grip strength.

The sumo deadlift gets its name from the wide stance used by lifters, which resembles that of a sumo wrestler. The sumo stance is wider than shoulder width and often used by powerlifters in competition. While the sumo stance is not required to perform the exercise, it is thought to be more efficient because it allows the lifter to get closer to the bar.

The trap bar, or hex bar, is often used for the sumo deadlift because it allows the lifter to stay more upright during the lift. This can be beneficial for those with lower back pain or other injuries that may be aggravated by bending over to reach the bar.

The starting position for the sumo deadlift is with the feet shoulder-width apart and pointing straight ahead, hips slightly above parallel to the floor, shins touching the bar, and hands gripping the bar outside of legs. From this position, exhale and drive through heels to extend hips and knees until upright, keeping back flat throughout the lift. Reverse the motion by hinging at the hips and knees to lower the weight back to the starting position.

Performing the Barbell Sumo Deadlift

1. Begin with your abs tightly braced and your ribs pulled downward. Think of tucking your tailbone between your knees to keep your lower back from arching too much.
2. Lower to the bar while pushing your hips back and loading a light stretch into your hamstrings.
3. Keep your weight on your heels, your knees straight over your toes and abs braced.
4. Pull upward while maintaining good positioning (knees straight forward, neutral spine, weight through heels.
5. Keep your abs locked and ribs down at the top.

Instruction courtesy of Precision Nutrition. Fitness Pros- If you’re interested in becoming a Certified Nutrition Coach, they’re top notch!
The sumo deadlift is a compound exercise that works multiple muscle groups at once. It can be performed with either an overhand or mixed grip and often uses a trap bar for increased efficiency. When performed correctly, the sumo deadlift can help build strength and size in both upper and lower body muscles. However, like any other exercise, improper form can lead to injury; so be sure to consult with a qualified fitness professional before attempting this lift.

The trap bar deadlift is a strength exercise that works all the muscles in the posterior chain – the glutes, hamstrings, and back. The trap bar is a hexagonal-shaped barbell that allows you to complete the lift with proper form and without putting stress on the lower back. The Romanian deadlift is a variation of the bar deadlift that targets the hamstrings and glutes. To complete the Romanian deadlift, start with the bar at hip level and then lower it down to mid-shin.

Be sure to keep your back flat and your knees slightly bent throughout the entire movement. When done correctly, both of these exercises will help build strength and muscle mass.