Barbell Paused Sumo Deadlift
Expert Advice
Keep your core tight and back straight. Pause at the bottom to ensure proper engagement of the glutes and to prevent momentum from aiding the lift.
How-to-do Steps
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Grip the barbell with hands inside of your legs.
- Lower your hips, look forward, and keep your chest up.
- Lift the barbell by extending your hips and knees.
- Pause for a second at the bottom of the lift.
- Return to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
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Muscles Worked
Barbell Paused Sumo Deadlift primarily targets the Glutes, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Paused Sumo Deadlift work?
Barbell Paused Sumo Deadlift primarily targets the Glutes. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Paused Sumo Deadlift?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Paused Sumo Deadlift suitable for beginners?
Barbell Paused Sumo Deadlift is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
