Sumo Deadlift
Muscles worked
Instructions
- 1Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
- 2Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
- 3As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- 4Return the weight to the ground by bending at the hips and controlling the weight on the way down.
About Sumo Deadlift
The sumo deadlift is a barbell variation done with a very wide stance, toes pointed out, and hands inside the knees. This position shortens the range and keeps the torso more upright, strongly recruiting the hamstrings, glutes, adductors and quads, while sparing the lower back more than the conventional version. Open the knees in line with the feet, keep the back flat and the bar close to the body, then push into the floor while 'spreading the floor' with the feet. It is an excellent choice for those whose back tires on the conventional deadlift, or to vary the stimulus on the posterior chain.
check_circleBenefits
- check_circleStrongly recruits the adductors and inner thighs
- check_circleReduces lower-back stress thanks to the upright torso
- check_circleShortens the range, often favoring taller lifters
lightbulbExecution tips
- lightbulbSet a wide stance with toes pointed outward
- lightbulbGrip the bar with hands inside the knees
- lightbulbPush the knees out in line with the toes
- lightbulbDrive the floor away with the legs, keeping the bar close
warningCommon mistakes
- warningStarting the pull with the back instead of the legs
- warningLetting the knees cave inward
- warningRounding the lower back off the floor
- warningLetting the bar drift away from the shins and losing leverage
helpFrequently asked questions
Sumo or conventional: which is better?expand_more
Sumo works the adductors and quads more and spares the back, while conventional loads the posterior chain more. The choice depends on your build and goals.
Is sumo really easier?expand_more
It isn't easier, just different: the range is shorter, but breaking the bar off the floor from a low position is often more demanding.
Does the sumo deadlift need a lot of hip mobility?expand_more
Yes: the very wide stance with open feet requires hip mobility to lower the pelvis without rounding the back. If you lack flexibility, narrow the stance slightly or work on mobility before increasing the loads.
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