How to Do Sumo Deadlift

Sumo Deadlift is a glutes exercise using barbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Barbell Sumo Deadlift.

Primary muscle

Glutes

Equipment

Barbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Sumo Deadlift

  1. 01Set the feet in a wide stance with toes pointed out, placing the shins approximately one inch from the barbell.
  2. 02Hinge at the hips to grip the barbell inside the knees with a double overhand or mixed grip.
  3. 03Pull the shoulder blades back and down to take the slack out of the barbell until it clicks against the plates.
  4. 04Drive the floor away with the legs while keeping the chest up and the barbell close to the shins.
  5. 05Lock out the hips by squeezing the glutes at the top before reversing the hinge to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Sumo Deadlift

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips rise before the chest, ensure the shins remain vertical and the shoulder blades stay directly over the barbell.

Same coaching engine used inside the A90 app

05 / FAQ

Sumo Deadlift questions

What muscles does Sumo Deadlift work?

Sumo Deadlift is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Sumo Deadlift correctly?

Set the feet in a wide stance with toes pointed out, placing the shins approximately one inch from the barbell. Hinge at the hips to grip the barbell inside the knees with a double overhand or mixed grip. Pull the shoulder blades back and down to take the slack out of the barbell until it clicks against the plates. Drive the floor away with the legs while keeping the chest up and the barbell close to the shins. Lock out the hips by squeezing the glutes at the top before reversing the hinge to the floor.

What is the A90 coach tip for Sumo Deadlift?

If the hips rise before the chest, ensure the shins remain vertical and the shoulder blades stay directly over the barbell.

Is Sumo Deadlift suitable for beginners?

Sumo Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Sumo Deadlift?

Sumo Deadlift uses barbell.

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