Sumo Deadlift
Step by step
How to perform
- Bend your knees and hips to lower your body and grasp the barbell with an overhand grip, hands just beyond shoulder-width apart.
- Keeping your chest up and back straight, push through your heels to lift the barbell off the ground, straightening your legs and hips until you're in a fully upright position.
- Pause for a moment at the top, ensuring your shoulders are back and your core is tight.
- Slowly lower the barbell back to the ground by bending your hips and knees, maintaining a straight back and keeping the bar close to your body throughout the movement.
Overview
About this exercise
The Sumo Deadlift is a strength-building exercise that primarily targets the lower body muscles including the hamstrings, glutes, and quads, while also working the core and back. It is suitable for individuals at all fitness levels, from beginners to advanced athletes, who wish to improve their overall strength, stability, and power. Incorporating Sumo Deadlifts into a workout regimen can enhance performance in other athletic activities, promote better posture, and aid in injury prevention.
Coaching cues
Form tips
One common mistake is rounding the back, which can lead to injury. Instead, keep your back straight and your chest up throughout the movement. Engage your core to help maintain this position. Your head should follow the natural line of your spine, so don't crane your neck upward.
Unlike conventional deadlifts, sumo deadlifts target the legs more than the back. Drive the movement from your hips and legs, not your lower back. Think of the movement as pushing the floor away from you rather than lifting the weight up.
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