Sumo Block Pull Deadlift Exercise - How To Video & Tips
Try this exercise
Glutes
Barbell
Intermediate
Hinge
Hamstrings, Quads, Lower Back
The paused sumo deadlift builds serious glute strength and power by adding a pause at the bottom. It also improves your lockout strength and helps break through deadlift plateaus.
1. Stand with feet wider than shoulder-width, toes pointed out 30-45 degrees, barbell over mid-foot 2. Hinge at hips, bend knees, grab bar with hands inside your legs using overhand or mixed grip 3. Lower the weight to just below your knees, then pause for 2-3 seconds in the paused sumo deadlift position 4. Drive through your heels and squeeze glutes hard to pull the bar up, keeping it close to your body 5. Stand tall with shoulders back, then lower the bar back down with control for your next paused sumo deadlift rep
• Keep your chest up and back straight throughout the entire paused sumo deadlift movement • Drive your knees out in line with your toes during the lift • The pause should happen at your weakest point in the paused sumo deadlift - usually just below the knees • Keep the bar close to your body and engage your lats to maintain control
• Letting your knees cave inward during the paused sumo deadlift instead of pushing them out • Moving the bar away from your body during the pause, which makes the lift much harder • Not pausing long enough or bouncing out of the bottom position in your paused sumo deadlift
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your glutes with paused sumo deadlifts 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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