Step by step instructions, muscle activation and variants for the Barbell Paused Sumo Deadlift.
A sumo-stance barbell deadlift with a deliberate pause just below the knee, building positional strength and eliminating the stretch reflex from the floor. The wide sumo stance shifts greater emphasis to the glutes, inner thighs, and hamstrings compared to a conventional pull.
Common mistakes content is coming soon.
The Barbell Paused Sumo Deadlift is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.