Sumo Deadlift (Barbell)
With a wide stance and hands inside the knees, lift a barbell from the floor to standing. Also called Sumo Deadlift.
- Pattern
- Hip hinge
- Equipment
- Barbell
- Works
- Glutes, quads, adductors, lower back
- Loads
- Hips, knees, lower back
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Lower back Hip Thrust (Barbell)
Hip extension with the back supported and no knee bend.
Knee Hip Thrust (Barbell)
Hip extension with the back supported and no knee bend.
When it stalls, these usually help
Sumo leans on the inner thighs, and they rarely get direct work.
Direct hip drive for the lockout, where sumo pulls often stop.
Sumo starts with a lot of leg drive, so strength out of a deep squat carries over.
Lower back work you can add sets of without another heavy pull.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.