ExerciseGIF

Exercises / Sumo deadlift

Sumo deadlift GIF

Figure

Male figure; the female figure follows.

Muscles
Background

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Worked muscles

  • GlutesMusculus gluteus maximus
  • Inner thighsMusculi adductores
  • HamstringsMusculi ischiocrurales
  • Lower backMusculus erector spinae
  • TrapeziusMusculus trapezius
Equipment
Barbell
Level
intermediate
Loop
One repetition, 4.43 seconds

Get this animation

Part of the deadlift pack, all 8 deadlift variations: male figure (the female figure follows), GIF, WebP and MP4 at 480 and 720 px, commercial license.

Get the deadlift pack, $29Whole library, $249

From the API

GET one exercise
curl https://api.exercisegif.com/v1/exercises/sumo-deadlift \
  -H "Authorization: Bearer $EXERCISEGIF_KEY"

Returns the exercise with GIF, WebP and MP4 links for both figures. Docs

How to do a sumo deadlift

  1. Set up with a wide stance and toes turned out, bar over mid-foot.
  2. Grip the bar with arms straight inside your knees, chest up and spine neutral.
  3. Drive your feet into the floor and extend hips and knees together to lift the bar.
  4. Lock out at the top by fully extending the hips and squeezing the glutes.
  5. Lower the bar under control by hinging at the hips and bending the knees.
  6. Reset your position and repeat for the desired repetitions.

Form tips

  • Keep your back flat and chest up throughout the entire movement.
  • Push knees out in line with your toes to engage the adductors and glutes.
  • Keep the bar close to your body and drive through the heels.
  • Avoid rounding the lower back or jerking the weight off the floor.

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