How To Do Sumo Deadlift (Wide Stance Deadlift)

Sumo Deadlift Exercise

Sumo Deadlift is an excellent compound exercise for building your entire back, traps, shoulders and forearms.

But unlike the conventional Deadlift, Sumo Deadlift emphasises the hips, quadriceps, adductors, gluteus and hamstrings.

This exercise also engages your core muscles to stabilise and support the lower back.

Sumo Deadlift can improve your overall back strength but it is valuable in developing flexibility in your hips, adductors, glutes and hamstrings.

Sumo Deadlift How To

  • Assume a wider than shoulder width stance; your feet must be angled out. Take an overhand grip on the bar with your arms straightened out and braced close to your inner thighs or adductor muscles.
  • Bend your knees; your hips must be lower than the shoulders and the bar directly in line with your shoulders. Keep a flat back position; your upper body slightly more upright and maintain an arch on your lower back throughout the exercise.
  • Take a deep breath and exhale; push your heels against the floor, extend your knees and keep your arms perfectly straight.
  • As the bar moves above knee level, push your hips forward and straighten out your upper body. Do not lock out your knees at the top position. Hold the top position for a count of “one” and get a good stretch on your traps and shoulders.
  • Bend your knees and control the weight as you bring the barbell back to starting position.
  • When the barbell is back on the ground, reset your position and start Sumo Deadlift again.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Sumo Deadlift uses more leg drive than the conventional Deadlift.

Keep your torso as upright as possible and maintain the arch on your lower back so you can push harder with your legs.

Keep your back flat; avoid rounding out your lower back.

VariationsDeficit Deadlift, Deadlift

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Sumo Deadlift