Intermediate
BARBELL SUMO DEADLIFT
Upper legs
Body Part
Glutes
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Stand with your feet wider than shoulder-width apart, toes pointing outwards.
2
Step:2 Place a barbell on the ground in front of you, centered between your feet.
3
Step:3 Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
4
Step:4 Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
5
Step:5 As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
6
Step:6 Pause for a moment at the top, then slowly lower the barbell back down to the starting position, maintaining control throughout the movement.
7
Step:7 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
Same Body Part
View All
