How to sumo deadlift properly? What Muscles are Targeted by the Sumo Deadlift?

The sumo deadlift is a variation of the traditional deadlift that uses a wider stance and calls for the barbell to be positioned closer to the body.

How to sumo deadlift properly
How to sumo deadlift properly

This lift can be beneficial for athletes and lifters looking to target their glutes, hamstrings, and hips. The following instructions will show you how to sumo deadlift properly.

Traditional vs. Sumo

Traditional vs. Sumo

The traditional deadlift is performed with the feet shoulder-width apart and the hands positioned outside of the knees. The sumo deadlift, on the other hand, is performed with a much wider stance and the hands positioned inside of the feet.

The Sumo Deadlift: A Step-by-Step Guide

The Sumo Deadlift: A Step-by-Step Guide

1. Stand with your feet wider than shoulder-width apart and knees slightly bent.

2. Position the barbell in front of your shins, with toes behind the bar.

3. Bend at the hips and grab the bar with an overhand grip that is just beyond shoulder width apart, or use a double-overhand grip with your hands facing each other.

4. Keep your back flat and core engaged as you lift the bar off of the floor, driving through your hips and heels.

5. Lower the bar to the ground and repeat, continuing to engage your glutes and hamstrings throughout the movement.

What Muscles are Targeted by the Sumo Deadlift?

What Muscles are Targeted by the Sumo Deadlift?

The sumo deadlift is a great exercise for targeting the glutes, hamstrings, and hips. This lift can also help to improve overall strength and power.

The Sumo Deadlift’s Advantages

The Sumo Deadlift’s Advantages

There are several advantages to performing the sumo deadlift over more traditional variations of this lift. These include:

· A focus on the hips, glutes, and hamstrings

· Better ability to target specific muscle groups due to different stance

· Less stress on the lower back compared to other lifts

Variations on the Sumo Deadlift

Variations on the Sumo Deadlift

There are several different variations of the sumo deadlift that you can try. These include:

· Sumo deadlift from deficit – This variation is performed with a raised platform to increase the range of motion and challenge your balance.

· Sumo Romanian deadlift – With this lift, you will hold the barbell in front of your shins and lean back slightly as you lower it, focusing on your glutes and hamstrings.

· Sumo kettlebell deadlift – This variation of the sumo deadlift incorporates a kettlebell held between your legs.

Alternatives to the Sumo Deadlift

Alternatives to the Sumo Deadlift

If you are looking for an alternative to the sumo deadlift, there are several other exercises that you can try. These include:

· Glute bridge – This exercise targets the glutes and hamstrings.

· Hip thrust – This exercise also targets the glutes and hamstrings.

· Good morning – This exercise works the entire posterior chain, including the glutes, hamstrings, and lower back.

F.A.Q how to sumo deadlift properly:

What is a common mistake for the sumo deadlift?

The most frequent error I see lifters make is starting with their hips too high or dropping them too low.

If you lower your hips too low, your hips will rise before the bar starts up, reducing your ability to produce tension against the bar.

Is Sumo better for deadlift?

Both sumo and traditional deadlifts are effective, but they function in different ways. The quadriceps and glutes are more engaged in the sumo deadlift than in regular deadlifts.

For certain lifters, it may also feel easier. Choosing between the two is a personal decision based on your training objectives, experience, and preferences.

Do you hip hinge in sumo deadlift?

Sumo deadlifts are just as genuine as any other kind of deadlift.

They’re a kind of deadlift that focuses on various muscle groups than a standard deadlift. They are, however, distinct in that they are not primarily a hip hinge action. It’s also a knee-hinge-initiated movement.

Should I pull sumo or conventional?

Deadlifts are traditionally performed with a narrow stance and a grip breadth on the outside of the legs.

Sumo deadlifts allow the athlete to adopt the broadest stance possible while keeping the grip breadth within the legs. Because the sumo posture allows for stronger leg drive, pulling bigger weights without damaging the low back is simple.


Sumo deadlifting is not a lift to be taken lightly. It can be very dangerous if done wrong. However, when performed correctly, the sumo deadlift can be an incredibly effective way to strengthen your posterior chain and improve your overall fitness.

Make sure you are following proper form and technique when performing this lift, and always consult with a qualified trainer or coach before starting any new weightlifting program.

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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