Sumo Deadlift with Short Pull

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Body Part: Glutes

Description

Lift the barbell from the floor in a wide sumo stance with a narrow overhand grip between your knees. Extend the hips and knees dynamically, then bend the elbows outward to continue the pull, finishing with the bar near the waist as shown before lowering it under control.

How to Perform

Stand with your feet wider than shoulder width, toes turned slightly out, with the barbell over the middle of your feet.
Bend your knees and hips to grip the bar with a narrow overhand grip, hands inside your knees.
Push through your feet to lift the bar, extending your knees and hips together.
When the bar reaches mid-thigh, drive your hips forward powerfully and rise onto your toes if needed.
Use the leg and hip drive to continue the pull, bending your elbows outward as the bar rises near your waist.
Finish upright with the bar near your waist and the elbows slightly bent, without leaning back.
Lower the bar under control by straightening your arms first, then guide it down your thighs and return it to the floor with a neutral back.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Set your feet wider than shoulder width with toes turned out slightly, then grip the bar with your hands inside your knees.
Use the bar markings to keep the narrow grip symmetrical.
Reestablish your grip and stance with the bar still on the floor before each repetition.
Lower the bar under control by returning it to your hips first, then bending your knees and hips to place it back on the floor.
Practice the short finishing pull with an empty bar before adding weight.

Common Mistakes

Letting the knees collapse inward instead of tracking over the toes.
Rounding the lower back as the bar leaves the floor.
Pulling the bar away from the body, which makes the lift less controlled.
Bending the arms too early instead of driving through the legs and hips first.
Beginning the short finishing pull before fully extending the hips.
Leaning back excessively at the top instead of finishing tall with ribs stacked over the pelvis.