Legs · Glutes · Barbell
Sumo Deadlift
The sumo deadlift is a deadlift with a wide stance and the hands inside the knees. The wide stance shortens the pull and keeps the torso more upright, so it works the glutes, adductors and quads more and the lower back less than the conventional deadlift.
How to
Barbell- 1 Wide stance, toes out, grip inside the knees.
- 2 Push the knees out and stand up with the bar.
- 3 Lower along the same path.
Tips
- Point the knees in the same direction as the toes throughout.
- Get the hips close to the bar and the chest up before the pull.
- Push the floor apart with the feet as you lift.
Common mistakes
- A stance so wide the knees cannot track over the feet.
- Letting the hips rise first so it turns into a stiff-leg pull.
- Starting with the bar away from the shins.
Muscles worked
Main
- Glutes
- Adductors
- Quads
Also working
- Hamstrings
- Lower back
- Upper back and traps
- Forearms and grip
Breathing and bracing
Take a big breath and brace before each rep, hold it until you are standing, and breathe out at the top.
Sets and reps
- Strength
- 3–5 sets of 2–5 reps, 3–5 min rest
- Muscle size
- 3 sets of 5–8 reps, 3 min rest
Setup
- 1 Stand with the feet wide, shins close to the plates, toes turned out 30–45°.
- 2 Grip the bar inside the knees, arms hanging straight down from the shoulders.
- 3 Push the knees out so they line up with the toes.
- 4 Lift the chest, flatten the back and bring the hips close to the bar.
- 5 Pull the slack out of the bar and brace.
Technique in detail
- Push the floor apart with the feet and stand up.
- Keep the bar close to the body the whole way.
- Keep the knees out over the toes as they straighten.
- Finish tall with the glutes squeezed.
- Lower along the same path, hips and knees bending together.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is sumo easier than conventional?
The bar travels a shorter distance, but sumo needs good hip mobility. Some people are stronger in one style; try both.
How wide should my stance be?
Wide enough that the shins stay close to vertical at the start. Very wide stances need a lot of hip mobility.
Why does the bar stay stuck on the floor?
Sumo is slow off the floor. Pull the slack out fully and push the knees out hard before the bar moves.
Log it in Volu(me)
Add Sumo Deadlift to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.