Barbell Sumo Deadlift From Blocks

Muscles worked

Setup

1. Place the barbell on blocks or elevated platforms so the bar sits just below or at mid-shin height.
2. Step up to the bar with a wide stance, toes pointed outward at roughly 45 degrees, so your shins are nearly vertical.
3. Hinge at the hips and grip the bar with hands shoulder-width apart, positioned inside your knees.
4. Drop your hips slightly, pull your chest up, and flatten your back to create tension.

How to do it

1. Take a deep breath into your belly, brace your core, and 'pull the slack' out of the bar until you hear it click against the plates.
2. Exhale as you drive through your heels and push the floor away, extending your hips and knees simultaneously.
3. Pull the bar in a straight vertical line close to your body, finishing by squeezing your glutes hard at the top without leaning back.
4. Inhale as you hinge at the hips to lower the bar back to the blocks under control, maintaining a flat back.

Form checklist

• Keep your shins vertical and knees tracked over your toes.
• Maintain a neutral spine; do not round your lower or upper back.
• Keep the bar in contact with or very close to your legs throughout the lift.
• Ensure your hips and shoulders rise at the same rate during the initial pull.

Pro tips

• Focus on 'spreading the floor' with your feet to maximize glute and hip abductor engagement.
• Imagine pulling your shoulder blades into your back pockets to engage the lats and stabilize the spine.

Make it harder

• Add a 2-second pause just as the plates leave the blocks to increase time under tension.
• Use a slower 3-4 second eccentric (lowering) phase to emphasize muscle control and stability.

Frequently asked

What muscles does the barbell sumo deadlift from blocks work?

The barbell sumo deadlift from blocks primarily targets the glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the barbell sumo deadlift from blocks?

The barbell sumo deadlift from blocks uses barbell.

Is the barbell sumo deadlift from blocks good for beginners?

The barbell sumo deadlift from blocks is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius
• Barbell Deadlift From DeficitIntermediate · glutes, hamstrings, quadriceps, and trapezius
• Barbell Hang Clean Below The KneesAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius