Deadlift (sumo)

Main muscles worked: Quads, glutes, hamstrings, erector spinae

How to perform it?

  • Take a wide stance, but keep your hands narrow (about shoulder width)
  • Bend your knees until you find a comfortable position where you feel strong
  • Keep your back as straight as possible and the bar as close to your body during the entire movement
  • Keep the bar close to your body and pretend like you’re going to spread the floor when lifting the bar up.

Note: Lifting with a rounded back is not necessarily dangerous. We’re all different, some backs are straighter than others. What’s important is that your back stays in a neutral position during the enitre movement. Focus more on that, rather than chasing the “perfect” straight back.

In this video I use a overhand grip where both palms are facing towards me. You can use whatever grip you’re comfortable with. Some people prefer a mixed grip, as this makes them feel stronger.