Barbell Sumo Deadlift
Lift a barbell off the floor with a wide stance.
- 45 secDuration
- 1 × 6Reps
- Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Glutes
- Hamstring
- Lower back
How to Perform
- Straddle barbell, feet wide.
- Squat to grip bar.
- Keep back straight.
- Drive up through heels.
- Lower with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
Get your personalised AI plan
Kai builds a programme for your body. Free for 3 days.
_Hips.jpg)
_Hips_.jpg)
_Hips.jpg)