Legs
Sumo Deadlift
Sumo deadlift
Video
Execution (step by step)
1
Stand wide with feet far apart, toes pointing 30-45 degrees outward.
2
Grip the bar with hands facing inward, shoulder width or slightly narrower.
3
Drop through the hips and knees while keeping the back straight.
4
Actively push the knees outward in line with the toes.
5
Push the ground away from you -- think about pushing the floor away, not pulling the bar up.
6
Lock out with hips and knees simultaneously, finish with glutes squeezed.
Muscles
Primary
glutesadductors
Supporting
hamstringsquadricepslower back
Programming
| Strength | 4-5 sets x 3-5 reps |
| Hypertrophy | 3-4 sets x 6-10 reps |
| Endurance | 3 sets x 12-15 reps |
Alternatives
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