Strength

Med Ball Sumo Deadlift

Boost lower body strength with the Med Ball Sumo Deadlift, which enhances leg and glute muscles. This exercise improves posture and balance while lifting a medicine ball in a wide-stance squat. One rep involves lifting the ball from floor to waist level.
View all exercises
Med Ball Sumo Deadlift instructions
Step-by-step instructions
1
Stand upright, feet wider than your shoulder-width apart, with a medicine ball between your feet.
2
Keeping your back straight and chest up, bend your knees and hips to lower your body.
3
Grasp the medicine ball with both your hands.
4
Push through your heels to lift your body to the starting position, keeping the ball close to your body.
5
Lower your body back down in a controlled manner, placing the ball back on the ground between your feet and repeat.
Stand upright, feet wider than your shoulder-width apart, with a medicine ball between your feet.
Keeping your back straight and chest up, bend your knees and hips to lower your body.
Grasp the medicine ball with both your hands.
Push through your heels to lift your body to the starting position, keeping the ball close to your body.
Lower your body back down in a controlled manner, placing the ball back on the ground between your feet and repeat.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Med Ball Sumo Deadlift, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer