Sumo Deadlift

Purpose. Pull heavy loads with a more upright torso and greater hip and adductor involvement.

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How it fits the system. An advanced-level wide-stance hip hinge entry in the Powerlifting section, programmed to develop maximal strength. Related work in the library: Safety Bar Box Squat and Block Pull.

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Primary muscles

Gluteus Maximus, Quadriceps

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Secondary muscles

Adductors, Hamstrings, Erector Spinae, Trapezius

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Movement pattern

Wide-Stance Hip Hinge

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Equipment

Barbell, Bumper Plates

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Difficulty

Advanced

1. Set the feet wide with the toes turned out and the shins close to the bar.
2. Take a grip inside the knees with the arms vertical.
3. Drop the hips, lift the chest and pull the slack out of the bar.
4. Push the knees out over the toes and brace hard.
5. Drive the floor apart and stand the bar up.
6. Lock the hips at the top, then reverse the movement under control.

• Push the knees out over the toes from the start.
• Keep the bar against the legs the whole way.
• Open the hips towards the bar before you pull.

• Letting the hips shoot up and turning it into a stiff-leg pull.
• Rounding the upper back and losing the lats.
• Letting the knees collapse inwards off the floor.