Sumo deadlift

What it is

A deadlift performed with a wide stance and the hands gripping inside the knees. The wider stance raises the starting hip position and shortens the bar's travel, shifting work towards the quads, adductors and glutes and away from the lower back.

Muscles worked

Primary: Glutes, Quadriceps, Adductors. Secondary: Hamstrings, Spinal erectors, Traps, Forearms.

How to perform it

1. Set a wide stance with your toes turned out, shins close to the bar and the bar over mid-foot.
2. Drop your hips, reach down inside your knees and take a grip roughly shoulder-width apart.
3. Push your knees out towards your toes, lift your chest, take the slack out of the bar and brace.
4. Drive the floor away with your whole foot, keeping the bar in contact with your legs, and stand tall by squeezing the glutes.

Common form faults

• Hips shooting up first, turning it into a stiff-legged pull. Push the knees out and pull your chest up before the bar moves; if it still happens the weight is too heavy for your current position.
• Knees caving inward off the floor. Actively spread the floor with your feet and strengthen the adductors and glutes; narrow the stance slightly if your hips lack the range.
• Bar drifting away from the shins. Keep the lats engaged as if squeezing oranges in your armpits, and think of dragging the bar up your legs.

Programming

A main lift. Strength work usually sits in low reps with long rests; because the range is short, loads are often slightly higher than the conventional pull. It is demanding on the hips, so most people do not need it more than twice a week.