What does sumo deadlift work? Should You Do a Sumo Deadlift or a Conventional Deadlift?

The sumo deadlift is a version of the standard deadlift that uses a wider foot stance, similar to how a sumo wrestler prepares for a match. This variation of the deadlift is frequently gentler on the lower back and spine while still challenging the same muscle groups.

What does sumo deadlift work
What does sumo deadlift work

Anyone who finds that traditional deadlifts aggravate their lower back will benefit from the sumo deadlift. The sumo deadlift, on the other hand, emphasises particular muscles more than the standard deadlift.

What is the purpose of the sumo deadlift?

What is the purpose of the sumo deadlift?

This exercise, like the normal deadlift, works all of the major muscular groups. It works the quadriceps and glutes in especially, but it also works the adductors, hamstrings, traps, erector spinae, and core muscles. Sumo deadlifts, when done correctly, can help you improve your hips and posterior chain.

Advantages of The Sumo Deadlift

The sumo deadlift is a great compound move because it targets many muscle groups while using multiple joints. As a result, this movement pattern aids in the development of functional strength, which is the type of strength employed in everyday activities like lifting objects off the ground.

Advantages of The Sumo Deadlift

Sumo deadlifts activate the quadriceps and adductor muscles while strengthening the posterior chain, which includes the back, glutes, and hamstrings. There are a number of advantages to completing a sumo deadlift. Here’s a quick rundown of how the sumo deadlift can help you.

Puts Lower Back Stress is Reduced

When compared to a traditional deadlift, the sumo deadlift places less strain on the lower back due to the upright positioning and greater closeness to the ground.
1 If you lift weights several times per week or have lower back pain, doing a sumo deadlift instead of a traditional deadlift for portions of your workouts may be useful.

Strengthens the pulling muscles

Sumo deadlifts are often performed with larger weights than traditional deadlifts. As a result, you can increase the strength required for pulling as you raise the bar to the top of the movement with a greater weight. This movement can lead to the ability to hold more weight in other exercises or everyday activities.

Improves the performance of conventional deadlifts

Improves the performance of conventional deadlifts

Adding a variation to any strength training exercise can help correct muscular imbalances or weaknesses that are preventing you from improving your performance. Sumo deadlifts are a variation on regular deadlifts that allows you to add more volume and diversity while strengthening muscles that are used in standard deadlifting.

Strengthens the Glutes and Quadriceps

In a sumo deadlift, the quadriceps and glutes are stimulated more than in a traditional deadlift because of the foot, hip, and knee angle. Because of this, the sumo deadlift is an ideal exercise for strengthening these muscle groups while simultaneously boosting the strength required for other glute and quadriceps-dominant exercises and daily tasks.

Typical Errors

Typical Errors

It’s critical to maintain perfect technique and avoid strain or injury when performing the sumo deadlift. To get the most out of this activity, avoid these mistakes.

Your Chest Is Caving

During this exercise, make sure to maintain your chest up. Allowing your chest to sag and your shoulder blades to round is not a good idea. Retract your shoulder blades back and down, locking them in place. Straighten your neck and look forwards.

Backwards Swing

Backwards Swing

Lift the bar without letting your back round. Set your shoulder blades back and down, and maintain your hips down until the bar is near enough for them to naturally elevate. Lifting your hips is not a good way to begin the exercise. As a result of not pushing with your legs initially, your back may circle.

Ignoring how to properly bend your knees

As opposed to a standard deadlift, a sumo deadlift hinges from the hips. Beginning with knee and hip movements, sumo deadlifts are performed. As you backward-hinge your hips, bend your knees out towards your feet. Pushing your knees out and not allowing them to cave inward is key.

Should You Do a Sumo Deadlift or a Conventional Deadlift?

Which style you should utilise is primarily determined by your training objectives.

Should You Do a Sumo Deadlift or a Conventional Deadlift?
  • The traditional deadlift technique is often the better choice if your goal is to build back muscles.
  • If your goal is to lift the most weight possible, you should experiment with both approaches to discover which one feels better and allows you to lift the most weight.

According to one study, those with long torsos compared to their height were marginally stronger in the sumo deadlift than in the conventional, but the link was small (r=0.3), so you should try both techniques.

Is it true that sumo deadlifts are more difficult than conventional deadlifts?

Sumo deadlifts are neither more difficult nor less difficult than traditional deadlifts. They may, however, be better suited to a person’s individual anatomy. Sumo deadlifts, for example, may be easier for people with longer legs and arms since they do not have to lift the weight as high off the ground.

Is it true that sumo deadlifts are more difficult than conventional deadlifts?

Sumo deadlifts can typically be accomplished with a heavier weight than regular deadlifts. Depending on your perspective, this fact may make things appear harder or simpler.

Is a sumo deadlift the same as a regular deadlift?

Is a sumo deadlift the same as a regular deadlift?

Sumo deadlifts are just as real as any other type of deadlift. They’re a type of deadlift that focuses on different muscle groups than a standard deadlift. They are, however, distinct in that they are not primarily a hip hinge movement. It’s also a knee-hinge-initiated movement.

What does sumo deadlift work: Review

What does sumo deadlift work: Review

The deadlift is a popular exercise that works practically every muscle in your body and is a competitive event in powerlifting. This exercise necessitates a high level of core stability and control, and you should keep your spine straight (neutral) throughout the lift. It’s a good idea to try out different foot locations to see which lifting technique works best for you.

Although the sumo deadlift is a version of the deadlift, the most popular deadlift variation involves standing with significantly narrower foot placement and grasping the bar with your arms outside of your knees.

F.A.Q what does sumo deadlift work:

What’s better sumo deadlifts vs regular?

The sumo deadlift’s wider stance puts the lifter in a more squat-like position, which works the gluteus maximus, quads, and inner thigh muscles more. The traditional deadlift, on the other hand, emphasises the lower back and hamstrings.

Can you lift heavier with sumo deadlift?

Because the sumo deadlift typically allows you to lift a higher load, you can overload your muscles with more weight than they’re used to. This newfound strength should help you finish the upper section of the lift more effectively whenever you return to conventional or trap bar deadlifts.

Is sumo easier than conventional?

Sumo deadlifts are typically easier for longer-limbed, shorter-torso lifters with adequate hip mobility and a solid foundation in the traditional deadlift. Sumo deadlifts are tough to declare are always simpler because so much relies on the lifter’s body type and deadlift technique.


It’s important to practise your technique with a lesser weight until you’re satisfied you can complete it correctly with a greater weight, just like any other strength training exercise. To avoid lower back injury, you must also learn to effectively engage your core and maintain a neutral spine.

The sumo deadlift should be avoided if you are injured or have lower back or knee problems. Before you try this activity, be sure you’re cleared to do so.

And this article will help you answer the following questions about what does sumo deadlift work:

  • sumo vs conventional deadlift muscles worked
  • what does conventional deadlift work
  • sumo deadlift muscles worked
  • is sumo deadlift easier
  • does sumo deadlift work quads
  • what part of the glutes do sumo deadlifts work
  • benefits of sumo deadlift vs conventional
  • sumo deadlift vs sumo squat

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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