What equipment do you need for the sumo deadlift?

You need barbell to do the sumo deadlift.

What is a good sumo deadlift?

For men, a good sumo deadlift is about a 387.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 210 lb and elite lifters pass 587.5 lb. For women, the standards run from about 115 lb to 340 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Barbell

Sumo Deadlift

How to do the sumo deadlift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Barbell
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Barbell exercises

How to do it

Stand with feet wider than hip-width, toes pointed out. Grasp barbell inside legs. Lift bar by extending hips and knees, keeping chest up and back straight.

1With a wide stance and toes turned out, grasp the barbell inside your legs and drive your feet into the floor; you should feel your glutes, hamstrings, and inner thighs working together
2Keep your chest up and back flat as you lift, feeling your hips and legs extend to bring the bar up
3Squeeze your glutes at the top before lowering with control

Common mistakes

Don't let your back round or your hips shoot up faster than your chest
Avoid letting your knees collapse inward or your ankles roll
Don't jerk the bar off the floor; use a smooth, steady drive

Muscles worked

The sumo deadlift mainly works the glutes, lower back, and hamstrings, with the forearms, quads, adductors, upper traps, upper abs, and calves assisting.