Sumo Deadlift

Muscle Groups Involved

Erectors - Primary
Glutes - Primary
Adductors - Primary
Hamstrings - Primary
Mid Back/Mid Traps - Primary

Highlights

Brace your core and stay tight before lifting the weight.
Toes should be turned out 10-15 degrees.
Sit back into the lift to grab and lower the bar.
Keep your spine neutral. Do not look up or down during the lift.

Description

The Sumo Deadlift is an excellent variation on the deadlift that places more emphasis on the hips and legs and takes pressure off of the low back. Many people wrongly believe that the Sumo deadlift is cheating because it uses a shorter range of motion but this is because it emphasizes different muscles than the standard deadlift. Start in a standing position with a wide stance, about double shoulder width, toes pointing out at about 45 degrees. Your shins should be perpendicular to the floor when you grab the barbell. Brace your abdominals before reaching down for the bar. Sit back into the deadlift while maintaining a neutral spine position as you take all of the tension out of the bar. Take a deeper breath and create full body tension by tightening your core, back legs and butt. Pull the bar off the floor while maintaining tension throughout your entire body. Push your hips forwards as you lift the bar so that your hips and knees lock out at the same time. Pause briefly at the top before lowering the bar under control to the starting position.

Common Mistakes

Do not try to keep your chest up or look up at the ceiling. Instead maintai

Do not try to keep your chest up or look up at the ceiling. Instead maintain a braced core, neutral spine position throughout the entire exercise. Take a wider than shoulder width stance but be careful to keep your feet away from the plates to avoid injury. Do not drag the bar across your shins.

Pro Tips

Start with your shoulders in front of the bar to make sure that you are pul

Start with your shoulders in front of the bar to make sure that you are pulling and not squatting the weight up. Picture that you are “humping” forwards with your hips to engage your glutes to get the best activation.

Purpose

The Sumo Deadlift primarily focuses on the musculature of the hips and thig

The Sumo Deadlift primarily focuses on the musculature of the hips and thighs. It places a greater emphasis on the adductors and quadriceps which can give a thicker and wider look to the thighs.

Form

Use a broom stick or dowel to check to see that you are maintaining a neutr

Use a broom stick or dowel to check to see that you are maintaining a neutral spine throughout the movement and practice before attempting the lift. A mirror or training partner can help. Your shoulders should be in front of the bar as you pick it up for your initial lift. Be sure to sit back into the lift and keep an upright position with your torso, bracing your core hard throughout the movement. Your toes should be pointed out at approximately 45 degrees.

Additional Names

Wide Stance Deadlift