Tsunami Barbell
    Sumo Deadlift
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    Legs
    Compound Movement

    SUMO DEADLIFT

    Wide-stance deadlift with more quad and adductor emphasis and shorter range of motion.

    KEY TARGETS
    • Primary MuscleLegs
    • EquipmentBarbell
    AVOID MISTAKES
    • • Rapid descent without control
    • • Improper bracing / lost tension
    • • Inconsistent range of motion

    Setup

    Feet wide, toes out 30-45 degrees. Hips close to bar, shins vertical, grip inside knees.

    Execution

    Brace, push knees out, drive the floor away, and lock out with hips under shoulders.

    Exercise technique image

    Key Cues

    • Knees out over toes

    • Chest up

    • Bar stays close

    • Push the floor away

    • Lock out tall

    Common Mistakes

    • Hips rising early

    • Knees collapsing

    • Bar drifting forward

    • Rounding the back

    • Overextending at lockout

    Programming

    3-5 sets of 1-5 reps. Use as main deadlift or variation.

    READY TO LIFT?

    Add the Sumo Deadlift to your next training cycle. The next week can change from what you logged.

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