How to Do the Sumo Deadlift
The sumo deadlift uses a wide stance with your hands gripping inside your knees, which shortens the pull and shifts more work to your quads, glutes and inner thighs. It suits lifters with good hip mobility and anyone whose torso or back makes conventional pulls awkward.
Log every set of your Sumo Deadlift in Superlift
Muscles worked
Primary
- Glutes
- Quads
Secondary
- Hamstrings
- Lower Back
- Adductors
How to do the Sumo Deadlift
- 1
Stand with your feet wider than shoulder-width and toes turned out about 30–45 degrees.
- 2
Stand with the bar over your mid-foot and bend down to grip it with hands inside your knees.
- 3
Push your knees out over your toes and drop your hips.
- 4
Pull the slack out of the bar, lift your chest and brace your core.
- 5
Push the floor apart with your feet as you drive your hips toward the bar.
- 6
Stand tall and lock out your hips and knees together.
- 7
Lower the bar under control by pushing your hips back, then bending your knees once it passes them.
Form cues to remember
- Spread the floor with your feet
- Knees out over toes
- Chest up, bar close
- Squeeze glutes at lockout
Sumo Deadlift video tutorial
Common mistakes
Knees caving in
Push your knees out in line with your toes through the whole lift.
Hips shooting up first
Push the floor away so your hips and chest rise together.
Bar drifting away from the body
Keep the bar against your legs and shins throughout.
Stance too wide for your hips
Find the width where you can stay braced and keep your knees out, usually just outside shoulder-width.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, 2–4 minutes rest |
|---|---|
| Muscle growth | 3 sets of 6–10 reps at a moderate load, 90–120 seconds rest |
Heavy pulls stress your lower back and groin, so build up weight gradually and stop a set when your form slips. A wide stance can aggravate hip issues if your hips lack range.
Superlift for iPhone
Track your Sumo Deadlift and watch it go up
Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.
Sumo Deadlift FAQ
Is sumo deadlift easier than conventional?
It shortens the bar's path for many lifters, but it is not easier for everyone. Your build and hip mobility decide which feels better.
What muscles does the sumo deadlift work?
It works your glutes, quads and inner thighs, with your hamstrings and lower back supporting. A more upright torso reduces back demand compared with the conventional deadlift.
Does sumo count as a real deadlift?
Yes. The bar starts on the floor and you lock out standing, so it counts as a deadlift in most gyms and meets standard rules in powerlifting.
