Barbell Sumo Deadlift
How to do it
Starting position
- Set your feet much wider than shoulder-width apart and point your toes outward.
- Stand with your shins almost touching the bar.
- Push your knees out as you squat down, and reach inside your knees to grip the bar.
- Lift your chest and keep your shoulders slightly in front of the bar.
Movement
- Inhale to fill your belly and straighten your back.
- Push your knees outward as you drive into the floor.
- Keep the bar close to your body as it rises, and raise your hips and shoulders together.
- Squeeze your glutes at the top, and lower the bar slowly along the same path.
Breathing
Before lifting, inhale to fill your belly, and exhale once you are fully upright.
Cautions
- If your hips rise first, your upper body leans forward and you end up lifting with your lower back.
- Your inner thighs stretch a lot, so do not lift heavy without a warm-up.
- If your back rounds, lower the weight immediately.
Exercise info
| Primary muscles |  Glutes Adductors |
|---|---|
| Secondary muscles | Quads · Hamstrings · Lower back · Traps · Forearms · Upper back |
| Equipment |  Barbell |
| Movement pattern | Hinge |
| Rep range | 3–6 reps |
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Representative exercise: Barbell Sumo Deadlift
How GYMKC sets the weight for this exercise
For example, if you do 3 reps with 60 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 69.5 kg.
With the barbell, each step is 2.5 kg (5 lb), so the next weight is 62.5 kg. Within your 3–6 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.