Deadlifts with the barbell in sumo position

Deadlifts with the barbell in sumo position


The barbell deadlift exercise in sumo position is also known as the sumo deadlift, sumo deadlift, sumo deadlift.

Type of Exercise

Deadlifts with the barbell in sumo position is a basic exercise


  • Deadlifts with barbell
  • Deadlifts with a straight-legged barbell

Deadlifts with the barbell in sumo position: Execution

The starting position sees the athlete squatting with the barbell attached to the shins, resting about 23 cm above the ground. The distance between the feet (stride) must be greater than the distance between the shoulders. The opening angle of the feet, which depends on the step and on individual characteristics, is generally in a range between 34 and 50 degrees. The grip can be supine, prone or mixed (one hand supine and the other prone); the latter confers greater solidity. The shoulders are a few inches in front of the bar from a side view, the elbows are extended and the hands grasp the bar so that the arms pass inside the legs. The shoulder blades must be kept adducted. The hips are bent just enough to allow the hands to grasp the bar, keeping the back in a position of strength (i.e. with its 3 natural curves). Before starting the repetition, make sure you have your back in a position of strength and your gaze forward towards a fixed point. The execution consists of simultaneously extending the hips, knees and performing a plantar flexion *, until arriving in an upright position with the legs apart and the knees extended. To lighten the load on the spine, during the movement of the barbell, it must be kept attached to the body thanks to an extension of the shoulder. Pay particular attention not to bring the knees together, which must remain aligned with the feet throughout the movement. * (In the event that, at the start, the tibias are perpendicular to the floor, plantar flexion is not performed, therefore consider the "muscles involved4" as "other important muscles" acting as stabilizers for the ankle.

Muscles involved in the exercise Deadlifts with the barbell in the sumo position

Group 0

  • Great buttock
  • Long head of the hamstring
  • Semimembranoso
  • Semitendinosus
  • Ischial head of the great adductor
Hip extension

Group 1

  • Pettycur
  • Short adductor
  • Long adductor
  • Great adductor
  • Gracile
Hip adduction

Group 2

  • Quadriceps femoris
Knee extension

Group 3

  • Gastrocnemius
  • Soleo
  • Peroneus brevis
  • Gracile footbed
  • Posterior Tibialis
  • Long finger flexor
  • Posterior flexor of the big toe
  • Long peroneus
Plantar flexion

Group 4

  • Great dorsal
  • Big round
  • Posterior deltoid
  • Great pectoral
  • Long head of the brachial triceps
Shoulder extension (eccentric phase)
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