Sumo Deadlift
Category
compoundDifficulty
intermediate
Equipment
barbell
Force Type
pull
How to Perform the Sumo Deadlift
- Stand with a wide stance — feet pointed outward at roughly 45 degrees — with the barbell over your midfoot.
- Hinge at the hips and grip the bar with hands inside your knees, roughly shoulder-width apart, using a double overhand or mixed grip.
- Drop your hips, open your knees outward toward your toes, and lift your chest to flatten your back.
- Take a deep breath, brace your core, and push the floor apart with your feet to initiate the pull.
- Keep the bar close to your body as it travels up. Your hips and shoulders should rise at the same rate.
- Once the bar passes your knees, drive your hips forward aggressively to lock out. Stand tall with shoulders back.
- Lower the bar by pushing your hips back and bending your knees once the bar passes them.
- Reset your position between reps to maintain consistent form.
Common Mistakes to Avoid
Hips shooting up faster than shoulders
Push the floor apart with your legs and maintain your chest angle. If your hips rise first, the weight is too heavy.
Knees caving inward during the pull
Actively push your knees out toward your toes throughout the lift. Strengthen your hip abductors and adductors.
Stance too wide or too narrow
Your shins should be roughly vertical when you grip the bar. Adjust stance width until you find this position.
Rounding the upper or lower back
Squeeze your lats, lift your chest, and brace your core before every rep. Keep your back flat throughout.
Muscles Worked
Benefits
- ✓Reduces lower back stress compared to conventional deadlifts
- ✓Places greater emphasis on the glutes and inner thigh muscles
- ✓Shorter range of motion allows for heavier loads in many lifters
- ✓Develops hip mobility, adductor strength, and quad engagement
Pro Tips
- ●Sumo is often better for lifters with longer torsos and shorter arms.
- ●Open your hips gradually — it can take weeks to find your optimal stance width.
- ●Wear flat shoes or deadlift slippers for maximum ground contact and hip mobility.
Variations
Recommended Sets & Reps
Strength
3-5 sets of 1-5 reps at 85-95% 1RM
Hypertrophy
3-4 sets of 6-10 reps at 65-80% 1RM
Endurance
2-3 sets of 10-15 reps at 50-65% 1RM
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Training Guides
Articles featuring the sumo deadlift in workout programs and training advice.
