Sumo Deadlift

Sumo Deadlifts are a variation of the conventional deadlift that target the glutes, hamstrings and quads. To perform them, you need a barbell and some weight plates. Here are the steps:

Stand with your feet wider than shoulder-width apart and your toes pointing out slightly. Grip the barbell with your hands inside your legs, about shoulder-width apart. Keep your arms straight and your back flat.
Brace your core and inhale as you lower your hips and bend your knees until your shins touch the bar. Look forward and keep your chest up.
Exhale as you drive through your heels and extend your hips and knees to lift the bar off the floor. Keep the bar close to your body and squeeze your glutes at the top.
Inhale as you lower the bar back to the floor in a controlled manner, keeping your back flat and your core tight. Repeat for the desired number of reps.
Repeat for the desired number of reps.

Introduction

The Sumo Deadlift is a weightlifting exercise focusing on the lower back, hamstrings, glutes, and quads. It provides an efficient method to build overall strength and power by primarily targeting these muscle groups. Its wide-stance position allows for increased involvement of the inner thighs (adductors), making it beneficial for enhancing lower body stability and explosive movements. The Sumo Deadlift is particularly effective in achieving specific fitness goals such as improving athletic performance, increasing lower body strength, and boosting overall power output.

Muscles Worked

Primary: Lower Back (Erector Spinae), Glutes (Gluteus Maximus, Gluteus Medius), Hamstrings, Quads
Secondary: Abs (Rectus Abdominis), Trapezius, Forearms (Flexor Carpi Radialis, Flexor Digitorum Superficialis), Calves (Gastrocnemius, Soleus)

How to Do It (Step-by-Step)

Stand with feet hip-width apart, shins touching the barbell in a sumo stance, barbell centered between the legs and hands shoulder-width apart, grip wide.
Bend at the hips and knees to squat down while maintaining a neutral spine and keeping the chest up, grasp the barbell with a pronated (palms facing forward) grip.
Engage your core, keep your back straight, and drive through your heels as you push your hips forward and stand up with the barbell, exhaling at the top of the movement.

Tip: Keep your weight centered over the midfoot and maintain a tight core to avoid rounding your lower back during the lift.

Rep & Rest Guidelines

Strength: 4–6 reps, 2–3 min rest
Hypertrophy: 8–12 reps, 60–90 sec rest
Endurance: 12–20 reps, 30–60 sec rest

Utilize Auto Progression to automatically adjust your Sumo Deadlift workouts.

Use the Rest Timer to ensure optimal recovery between sets of Sumo Deadlifts.

Form Tips

Maintain a neutral spine and engage the core to prevent back rounding.
Keep the bar close to your body during the lift, avoiding arm lockout or excessive bending forward.
Ensure that you are using appropriate footwear with good grip for stability and safety.

When to Use It

Strengthening lower back and hips for powerlifting competitions
Improving leg strength in sports like football and rugby
Building functional strength for daily activities in older adults
To review your workout history and progress over time, visit: Workout History

sumo deadlift - Frequently Asked Questions

Common questions about sumo deadlift to optimize your training.

Conventional deadlift uses a standard stance, while sumo deadlift has a wider stance with toes pointed out. Sumo requires more hip flexion and uses quads more.

Choose sumo if you have longer limbs, greater hip mobility, or quad strength; conventional otherwise.

Sumo deadlifts emphasize glute and hamstring involvement, reducing low back stress compared to conventional deadlifts.

Stand with feet wider than shoulder-width apart, toes turned out 30-45 degrees. Maintain a neutral spine, bend knees, hinge at hips, and grab the bar just outside your legs.

Aim for 3-5 sets of 3-8 reps with a challenging weight, depending on your training goal (strength vs. hypertrophy).