compound · Hinge
Sumo Deadlift
Sumo Deadlift is a compound hinge movement for glutes, using Olympic Barbell. It also works hamstrings, quads and adductors. 4 sets of 3-6, 4 min rest.
- Primary muscle
- Glutes
- Equipment
- Olympic Barbell
- Difficulty
- Expert
- Sets and reps
- 4 × 3-6
- Rest
- 210s
- Force
- pull
How to do it
- 1Set up
Wide stance with the toes out, hands inside the knees, shins vertical.
- 2The cue that matters
Open the hips, push the knees out, and pull the chest up before the bar moves.
- 3Work it
4 sets of 3-6, resting about 4 minutes between them.
Muscles worked
Glutes does most of the work. Hamstrings, quads, adductors and back take the rest.