Barbell Sumo Squat

Exercise Information

  • Alternative Names: Sumo squat with barbell, wide-stance barbell squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, adductors, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-10 reps each
  • Variations: None
  • Alternative: Plie dumbbell squat

The barbell sumo squat, as the name suggests, is a free-weight version of the standard sumo squat performed with a barbell. Since it involves lifting heavier weights than the other varieties it engages more of your glutes and erector spinae muscles.

Barbell Sumo Squat Exercise Information

  • Alternative Names: Sumo squat with barbell, wide-stance barbell squat
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Barbell
  • Muscles Targeted: Quads, glutes, adductors, hamstrings
  • Mechanics: Compound
  • Average Number of Sets: 2-3 with 5-10 reps each
  • Variations: None
  • Alternative: Plie dumbbell squat

How to do Barbell Sumo Squat

Perform the exercise by loading the bar with about 50 lb weight plates and placing it on a squat rack or power cage. Step under the barbell, while placing your hands over your back and holding the bar using a wide grip. Remove the weight from the rack by bending your knees, keeping the back straight, and placing the feet in a sumo stance. Lower your body into the squat position by moving your butt and hips backwards. Push through your heels to move upward into the standing position.

Barbell Sumo Squat

Sumo Squat with Barbell Tips

  • Make sure to place the barbell at the back of your shoulders to avoid causing injury to your collar bone (clavicle).
  • Keep your knees from caving in while squatting.
  • If you feel uncomfortable with the weight on your shoulders, you can add some padding to the bar.

Alternative Exercise

Plie Dumbbell Squat

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