Sumo Deadlift
Complete guide to Sumo Deadlift. Learn proper form, technique, and execution. Targets Glutes, Hamstrings. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Sumo Deadlift
Add the appropriate amount of weight and stand with your feet wider than shoulder-width apart and toes turned well outward.
Hinge at the hips and grab the bar with an overhand grip, hands inside your legs.
Your back should be flat and chest up.
Retract your shoulder blades, engage your abs, and take a breath.
Drive through your heels to stand tall, keeping the bar close to your body and exhale.
Hinge at the hips and bend your knees to lower the bar back to the floor and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |