Sumo Deadlift

Hamstrings

Sumo Deadlift

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A wide-stance deadlift that keeps the torso more upright and emphasizes the hips, adductors, and quads along with the hamstrings.

Powerlifting

Primary musclesHamstrings

Secondary musclesAdductors Forearms Glutes Lower Back Middle Back Quadriceps Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 33–56 kcal (±25 %)

Muscle mass worked34 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Stand with a very wide stance, toes turned out about 30–45 degrees, and the bar over the middle of your feet.
2Sit your hips down, grip the bar with your hands inside your knees, and pull your chest up.
3Pull the slack out of the bar and brace your abs before you pull.

How to perform

1Push the floor apart with your feet and drive your knees out over your toes.
2Extend your hips and knees together so the bar stays close to your legs.
3Stand tall and lock out your hips without leaning back.
4Lower the bar by pushing your hips back and bending your knees, controlling the bar to the floor.