Sumo Barbell Deadlift

Default prescription & biomechanics

Primary muscles

Glutes, Adductors, Hamstrings

Secondary muscles

Quadriceps, Erector Spinae, Traps, Forearms

Equipment

Barbell

Movement pattern

Hinge (Pull force)

Difficulty

Intermediate

Working rep range

3-6 reps per set

Between-set interval

180 seconds rest

Intensity & MET

High (6.5 MET)

Step-by-step coaching cues

1. Take a wide stance with toes angled out 35 to 45 degrees and grip inside your knees.
2. Open your hips by actively pushing your knees out in line with your toes.
3. Keep your torso upright, pull slack out of the bar, and spread the floor apart.

Joint & safety considerations

Filtered for Lower Back sensitivity. When you flag lower back sensitivity in your WorkoutCard training brief, the AI programme generator automatically substitutes a lower-stress alternative from the relations table below.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
45-Degree Glute-Ham Back Extension	Bodyweight swap	Bodyweight
Bodyweight Feet Elevated Staggered Glute Bridge	Bodyweight swap	Bodyweight
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.