Sumo Deadlift

A Complete Guide To The Sumo Deadlift

The sumo deadlift is a variation of the standard deadlift that alters your stance and grip. This can be a great way to change up your routine and target different muscles. In this article, we’ll teach you how to perform the sumo deadlift and provide tips on how to make it more challenging.


What Is The Sumo Deadlift?

The sumo deadlift is a weightlifting exercise in which the lifter pulls the weight up from the ground with their legs in a wide stance, and then stands upright with the weight in their hands. This exercise builds strength in the legs and hips and is often used as a training exercise for other sports such as powerlifting and Olympic weightlifting.

The sumo deadlift can be performed with either a barbell or dumbbells.


What Muscles Does The Sumo Deadlift Work?

The sumo deadlift is a great exercise for building strength in the posterior chain, which includes the back, glutes, and hamstrings. This lift also activates the quadriceps and adductor muscles, making it a great all-around move for building lower body strength. If you’re looking to increase your Deadlift max or just want to add some variety to your lifting routine, give the sumo deadlift a try!



The sumo deadlift is a weightlifting exercise that can offer several benefits for those who perform it correctly.

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One benefit of the sumo deadlift is that it can help to improve your overall strength and power. The exercise works several different muscles throughout your body, including your legs, back, and core. As a result, you can see significant improvements in your strength and power if you regularly perform the sumo deadlift.

Another benefit of the sumo deadlift is that it can help to improve your balance and coordination. The exercise requires you to maintain a strict form to lift the weights correctly. This can help to improve your balance and coordination over time.

Finally, the sumo deadlift can also help to improve your flexibility. The exercise requires you to move your body in several different directions, which can help to stretch and lengthen your muscles. This can lead to improved flexibility over time.

If you are looking for an exercise that can offer several benefits, then the sumo deadlift is a great option. However, it is important to ensure that you perform the exercise correctly to avoid injury. Speak to a qualified personal trainer if you are unsure about how to correctly perform the sumo deadlift.

How To Do The Sumo Deadlift Correctly

The sumo deadlift is a great exercise for targeting the muscles of the hips and thighs. However, it’s important to do the exercise with proper form to avoid injury and get the most out of the movement. Here’s a quick guide on how to do the sumo deadlift correctly:

1. Begin by standing in front of a loaded barbell in a wide stance, and toes pointed slightly out. Your stance should be broad enough for your arms to be inside of your knees. Your elbows should be just inside your knees with your hands on the bar inside of your feet.

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2. While everyone’s form will vary depending on their anatomy, for most people, your shins should remain perpendicular to the floor while your shoulders should be above the bar, and your back should be flat.

3. Your knees should be wide and pushed out, with your outer hip muscles feeling strong and activated. Your torso should be a bit upright, and you should be looking straight ahead or slightly up.

4. Take a deep breath in, and on the exhale, drive through your heels to lift the barbell off of the ground. Keep your core engaged throughout the movement.

5. Once the barbell is at knee-level, extend your hips and knees to standing upright, and then reverse the motion to lower the barbell back down to the ground.

Practice these steps with light weights before progressing to heavier loads. And as always, if you have any pain or discomfort, stop the exercise and consult with a healthcare professional.


How To Do The Dumbbell Sumo Deadlift

To do the dumbbell sumo deadlift, start by holding a pair of dumbbells in your hands with an overhand grip. Get into your sumo stance with your feet wide and pointed slightly outward.

Start bending your knees and pushing your hips back, keeping your chest high while lowering the dumbbells toward the floor. Drive your legs into the ground and keep your chest up while you pull the dumbbells back up, squeezing your glutes and locking out at the top. Lower back down with control.


How To Do The Kettlebell Sumo Deadlift

The kettlebell sumo deadlift is a great exercise for building strength and power. Here’s how to do it:

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Place your feet shoulder-width apart and slightly rotated outward. The kettlebell should be under your hips.

Inhale, brace your core, and start to bend your knees and hips, keeping your chest up and your spine in a neutral position.

Grasp the kettlebell with both hands in an overhand grip and stretch your shoulder blades down and pull up to feel the tension in your lat muscles and legs.

Begin to push your legs into the floor while raising upward, keeping your arms and the kettlebell close. Raise your hips to fully extend and squeeze your glutes, exhaling at the top with the kettlebell between your legs.

For more kettlebell exercise read this article.

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