Barbell Paused Sumo Deadlift
Gym Exercise Card
Equipment
The Barbell Paused Sumo Deadlift is a variation of the deadlift that involves a wider stance with a pause mid-lift. It targets the posterior chain, enhancing hip, back, and leg strength while reinforcing good lifting mechanics.
How to do it
- Stand with feet wider than shoulder-width, toes slightly outward.
- Bend at hips and knees to grasp the barbell with both hands.
- Lift the barbell by extending hips and knees, pausing halfway up.
- Continue lifting to a full standing position.
- Lower the barbell back to the ground, repeating for desired reps.
Muscles worked
Primary Gluteus Maximus Hamstrings Quadriceps
Secondary Adductor Magnus Erector Spinae Trapezius Upper Fibers
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