LiftSetsLiftSets / Exercises / Sumo Deadlift
Sumo Deadlift
Works the hamstrings. Helped by the adductors, forearms, glutes, lower back, middle back, quadriceps, traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
hamstringsadductorsforearmsgluteslower backmiddle backquadricepstraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Wide stance, toes turned out.
- Knees track out over the toes.
- Chest up, sit straight down between the heels.
How to do it
- Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Other exercises for the hamstrings
- Floor Glute-Ham Raise
- Good Morning
- Good Morning off Pins
- Hanging Bar Good Morning
- Kettlebell One-Legged Deadlift
- Lying Leg Curls
- Natural Glute Ham Raise
- One-Arm Kettlebell Swings
Track it in LiftSets
Log sumo deadlift with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store