The sumo deadlift is a multi-joint exercise that focuses on your hamstrings and glutes while activating your quadriceps and core. Performing it with the hands closer together and with a wider stance also allows for more resistance to be lifted in comparison to a traditional deadlift.
Instructions
Position your feet about twice shoulder-width apart, your toes pointed out at an angle, and a barbell at your feet rolled up against your shins. Without rounding your lower back, bend your knees and grab the barbell with both hands.
In one movement, press through your heels, thrust your hips forward, and stand up as quickly as possible. Pause, and then reverse the motion by pushing your hips back and returning to the starting position.
Trainer’s Tips
Don't round your lower back position at any point throughout the pull.
Do not let the bar sway away from the body. Keep it close.
Make sure you come to a full lockout when you stand up by squeezing your glutes.
