GlutesBarbellintermediate
Sumo deadlift
Secondary: Hamstrings, Quads, Back
Strength
1–5
reps · long rest
Hypertrophy
5–8
reps · 60–90s rest
Endurance
8–10
reps · short rest
Form cues
- Wide stance, toes out, shins vertical, arms inside the knees.
- Wedge the hips in, brace, and push the floor apart.
- Keep the chest proud and the bar close.
Common mistakes
- Hips too high
- Knees caving
- Losing balance onto the toes