Step by step
- Stand with your feet well wider than your shoulders and toes turned out, the bar over mid-foot.
- Drop your hips and grip the bar inside your legs, arms straight.
- Push your knees out, lift your chest and tighten your back.
- Push the floor away with your legs until you're standing, bar close to your body.
- Lower under control.
Tip: Find the stance where you can drop your hips with your shins almost vertical.
Common mistakes
Push your knees in line with your feet throughout the lift.
If your hips rise first, your back takes the weight. Lift chest and hips together.
Keep your back straight from the start.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Sumo or conventional?
It depends on your body: try both and keep the one that gives you the best position.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add sumo deadlift to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.