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Sumo Deadlift
PullCompoundBarreIntermediate
Muscles worked
Front
Back
HamstringsAdductorsForearmsGlutesLower BackMiddle BackQuadricepsTraps
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 performed with a wide stance and hands inside the knees. This position shortens the range and keeps the torso more upright, heavily recruiting the hamstrings, glutes, adductors, and quadriceps, while being gentler on the lower back than the conventional pull.
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.
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