1 ¼ Sumo Deadlift

Add time under tension to your deadlift. Pull up, lower slightly, and pull again.

Instructions

• Wide sumo stance, toes out.
• Pull weight up to knees.
• Lower back to floor (or near floor).
• Pull all the way to lockout.
• Reset.

Common Mistakes

• Rounding back
• Knees caving in
• Bouncing the pulse
• Hips rising too fast

Benefits

• Glute Hypertrophy
• Adductor Strength
• Technique Practice

Biomechanical Form Guide

Hinge Pattern Mastery: Preventing Lower Back Strain in Deadlifts & RDLs - Learn the mechanics of safe hip hinging in deadlifts and Romanian deadlifts. Protect your lumbar spine and master posterior chain recruitment.

Similar Exercises

• Deadlift (Conventional) - Perfect your deadlift form and track reps with real-time form check tools. Learn the correct form of deadlift to minimize back pain and lift heavier safely.
• Kickstand Deadlift (B-Stance) - Isolate one glute/hamstring at a time. AI checks your balance and spine alignment.
• Sumo Deadlift - A wide-stance deadlift variation targeting the glutes, adductors, and quads with a more upright torso.
• Sumo Deadlift High Pull - Full body power movement. Generate force from hips to pull weight high.