Sumo deadlift

Muscle group

Back

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Quadriceps

Secondary muscles

Forearms, Lower back, Upper back

1. Stand with a very wide stance and grip the bar with your hands inside your knees, feet much wider than shoulder-width apart.
2. Drop your hips, keep your chest up, and maintain a flat back to prepare for the lift.
3. Drive through your heels to lift the bar, keeping it as close to your shins as possible.
4. Stand up completely straight and pull your shoulders back at the top of the movement.
5. Lower the bar by pushing your hips back and bending your knees, resisting the weight on the way down.