How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Pull
Sumo Deadlift
Wider stance, more upright. Useful if conventional beats up the back.
intermediateCult Gym floor
Glutes · Hamstrings · Back · Quads · Barbell
How to handle weight
Hinges: add 2.5–5 kg only when every rep locks with a quiet back. Rows and pulldowns: the last two reps should slow down, not turn into a swing. Curls: if you need the hips, the bell is too heavy.
Usual programming
3–5 × 3–5.
Caution
The back stays long. If the lumbar rounds under load, the set is over. Pack the shoulders before you pull. Do not yank slackless bars or kip pull-ups you did not program.
Setup
Toes out, knees track over toes, bar close, wedge in.
Cues
- Hips and chest rise together
- Floor press, don’t scoop
- Lockout without hyperextension
Common mistakes
- Knees caving
- Starting too high in the hips
- Losing the wedge
Home swap
Goblet-stance hinge
