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Exercise of the Week – Sumo Barbell Deadlift

Target Muscles: Buttocks (Glutes), Thighs (Quads & Adductors) and to a lesser extent the Back.

Sumo Barbell Deadlift 01 - Pro:Kinesis Personal Training, High Wycombe

Begin with your feet wider than hip width apart, facing your barbell and with your toes pointing out in line with your knees. Bend the knees until your thighs are roughly parallel with the floor and grasp your bar shoulder width apart, arms inside your knees, with the backs of your hand on top, as shown.

Sumo Barbell Deadlift 02 - Pro:Kinesis Personal Training, High Wycombe

Then engage your core to stabilise and straighten your legs lifting the barbell as you do so, such that the bar rides up the front of your shins. As the bar passes your knees, straighten your back until you are standing erect. Then reverse the motion and lower slowly back to the floor.

Repetitions: 8-12

Sets: 2-4

A superb alternative to the standard deadlift, and one which works the quads and inner thighs (adductors) more intensely. The top end of the rep range with lighter weights also helps strengthen the lumbar region of the back.