Sumo Deadlift
The sumo deadlift is a barbell lift where you stand with a wide stance, grip the bar between your legs and stand up with it. It builds strength in the hamstrings, glutes and lower back, with the quadriceps and forearms also working hard. It suits beginners who have learned the hip hinge and want a deadlift that feels more upright, as well as experienced lifters looking for a variation.
Muscles worked
The Sumo Deadlift mainly works your hamstrings, glutes and lower back, with your forearms and quadriceps helping.
Setting up
- Load the bar with 20 kg plates (or standard full-size plates) so it starts at the right height. Start light, even if that means just the bar, until the movement feels smooth.
- Stand with the bar over the middle of your feet, with your feet roughly 1.5 times shoulder-width apart and your toes turned out about 30 to 45 degrees. Wear flat trainers or lifting shoes, or just socks.
- Hinge and bend your knees to reach down and take a narrow grip with your hands inside your knees, arms straight. Use an overhand grip, or one hand over and one under if the bar starts to slip.
- Before you lift, sit your hips down, lift your chest and pull your shoulders back and down. Your shins should be close to the bar and your back flat.
How to do the Sumo Deadlift
- Take a big breath into your belly and brace as if you are about to be nudged in the stomach. Keep that tension for the whole rep.
- Pull the slack out of the bar by gently pulling up on it until you feel your arms tighten and hear a small click as the bar touches the plates.
- Push your feet into the floor as if you are trying to spread it apart, so your knees stay in line with your toes.
- Drive up through your whole foot, keeping your chest up and the bar dragging close to your legs. Your hips and shoulders should rise together.
- As the bar passes your knees, squeeze your glutes and push your hips forward to stand tall. Finish upright, without leaning back.
- To lower, push your hips back slightly, then bend your knees once the bar passes them. Keep the bar close and your back flat until it touches the floor.
- Reset your brace and your position before starting the next rep.
Form tips
- Think about pushing the floor away rather than pulling the bar up. This helps you keep your chest up and use your legs and glutes.
- Keep the bar in contact with your legs the whole way. If it drifts forward, the weight pulls on your lower back.
- Point your knees in the same direction as your toes throughout the lift. Do not let them collapse inward.
- Squeeze your glutes hard at the top to finish the lift, rather than leaning back.
- If your grip fails before your legs do, try a mixed grip or lifting straps on your heaviest sets, but keep training an overhand grip on lighter ones.
Common mistakes
Hips shooting up before the bar moves
This turns the lift into a stiff-legged pull. Set your hips lower, push through your feet and keep your chest up so your hips and shoulders rise together.
Bar drifting away from your body
Start with the bar over the middle of your feet and almost touching your shins. Keep your arms straight and pull the bar back towards you as you stand.
Knees caving in
Turn your toes out to a comfortable angle and push your knees out over your toes as you drive up. If it still happens, reduce the weight or narrow your stance slightly.
Rounding your lower back or jerking the bar off the floor
Take the slack out of the bar and brace before you lift, and keep your chest up. If you cannot keep a flat back, lower the weight.
Sets and reps
| Build strength | 4-5 sets of 3-5 reps with a challenging weight, resting 2-3 minutes between sets |
|---|---|
| Build muscle | 3-4 sets of 6-10 reps with a weight that leaves 1-2 reps in reserve, resting 90 seconds to 2 minutes |
| Fat loss and general fitness | 3 sets of 8-10 reps with a moderate weight, resting 60-90 seconds, as part of a full-body session |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Sumo Deadlift alternatives
Machine taken, or want some variety? These work the same main muscles.
Sumo Deadlift FAQs
Is the sumo deadlift easier than the conventional deadlift?
Not necessarily. Many lifters find the sumo style feels more upright and the bar travels a shorter distance, but it needs good hip mobility and a precise setup. Which one suits you depends on your build, so try both with light weights.
What muscles does the sumo deadlift work?
It mainly works the hamstrings, glutes and lower back. The quadriceps help drive you off the floor, and your forearms work to hold on to the bar.
How wide should my stance be for a sumo deadlift?
A good starting point is about 1.5 times shoulder-width, with your toes turned out 30 to 45 degrees. Adjust it until you can push your knees out over your toes comfortably and keep your chest up. If you feel pain at any point, stop and get it checked.
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