Barbell Sumo/Conventional Deadlift
Execution Guide
- Stand with feet hip-width (conventional) or wider (sumo), bar over mid-foot.
- Hinge at the hips and grip the bar just outside your knees (conventional) or between them (sumo).
- Flatten your back, brace your core, and pull the slack out of the bar.
- Drive through the floor with your legs while keeping the bar close to your body.
- Lock out at the top by squeezing the glutes and standing tall.
Range of Motion
Bar on the floor to full standing lockout with hips and knees extended.
Common Mistakes to Avoid
- ×Rounding the lower back on the pull
- ×Jerking the bar off the floor instead of pulling the slack first
- ×Letting the bar drift away from the body
Prescription
3Sets
10-15Reps
Rest interval72+ hours
Goal
Build total body strength — the ultimate posterior chain exercise
Difficulty
Advanced
Burn (10m)
80-120
Equipment
BarbellWeight Plates
Anatomy
Primary
GlutesHamstringsErector Spinae
Secondary
QuadricepsCoreTrapeziusForearms