Barbell sumo deadlift

Barbell, wide stance

Also called sumo deadlift

Barbell sumo deadlift, start position — Images: Free Exercise DB (public domain)

Barbell sumo deadlift, end position — Images: Free Exercise DB (public domain)

Stand with a wide stance and grip the bar inside the knees. Drive the floor away and stand tall with the bar close to the legs.

Wide stance, toes turned out
Hips low, chest up
Bar stays close to the shins

Movement

Pattern: Hinge
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Core

Lower backHelper

Lower body

GlutesMain
AdductorsMain
QuadsHelper
HamstringsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better3.0
Solid; a reasonable default. 1 source.
- 3/5 EMG study found no glute max difference versus conventional, but wider stance likely hits glute medius more. High B. Jeff Nippard, The Best & Worst Glute Exercises (According To Science) @ 11:13videoStudy2025checked by AI
Stimulus to fatigue higher is better2.0
Costly; recovery eats into other training. 1 source.
- 2/5 Far more physically and mentally demanding than the squat, so recovery is costly and he caps it at once or twice a week. Jeff Nippard, The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained) @ 2:06videoExpert opinion2019checked by AI
Progression higher is better5.0
Fine-grained, near unlimited loading. 1 source.
- 5/5 Multi-joint, large muscle mass lift that is very conducive to progressive overload. Jeff Nippard, The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained) @ 2:06videoExpert opinion2019checked by AI
Skill demand lower is better4.0
High; balance or technique often limits the set. 1 source.
- 4/5 Calls the deadlift a very technical lift with many setup details, and sumo feels awkward at first with stance and hip mobility to build up. Jeff Nippard, The Most Effective Way to Deadlift for Muscle and Strength (Sumo Technique Explained) @ 10:12videoExpert opinion2019checked by AI
Spinal load lower is better3.0
Moderate. 1 source.
- 3/5 More upright start than conventional means less lumbar shear, so better for past back injuries or setup trouble. Jeremy Ethier, What is The BEST Type of Deadlift? (CHOOSE WISELY!) @ 3:36videoStudy2019checked by AI