How to do a Sumo Deadlift
The sumo deadlift is a barbell deadlift with a wide stance, toes turned out, and hands gripping inside the knees. The upright torso shifts more work to the glutes, quads, and inner thighs and can be easier on the lower back than a conventional pull. It's ideal for intermediate lifters with decent hip mobility or longer torsos who find conventional pulling awkward.
- Primary muscles
- Glutes (gluteus maximus), Hamstrings, Adductors (inner thighs)
- Also works
- Quadriceps, Lower back (erector spinae), Upper back (traps), Forearms (grip)
- Equipment
- Barbell, Weight plates
- Level
- Intermediate
Step by step
- Set your feet well outside shoulder width with toes angled out and the bar over the middle of your feet.
- Push your hips down and back, keep your chest tall, and grab the bar with your arms hanging straight down inside your knees.
- Spread your knees out over your toes, take a deep breath, and brace your core so your spine stays neutral.
- Drive through your feet as if spreading the floor apart, keeping the bar close as it leaves the ground.
- Bring your hips through to stand tall with your glutes squeezed and shoulders stacked over the bar.
- Reverse the path by sending your hips back and bending your knees, then set the bar down under control.
Coaching cues
- Find the widest stance where your shins can stay close to vertical.
- Wedge yourself into the bar by pulling the slack out before the plates leave the floor.
- Keep your knees pushed out the whole lift so they don't cave toward the bar.
Common mistakes
Knees caving in
Actively drive your knees out in line with your toes from setup to lockout.
Hips rising too early
Keep your chest up and push with your legs so the hips and shoulders rise together.
Stance too wide for your mobility
Bring your feet in until you can reach the bar with a flat back and vertical shins.
Sets and reps
Strength
3–5 sets of 2–5 reps
Muscle growth
3–4 sets of 6–8 reps
Endurance
2–3 sets of 10–12 reps with light weight
Alternatives
FAQ
Is sumo deadlift easier than conventional?
It isn't easier, just different. The wider stance shortens the bar path and keeps the torso more upright, so some lifters pull more weight sumo while others are stronger conventional.
Does the sumo deadlift work the glutes more?
The wide, turned-out stance places more emphasis on the glutes and inner thighs than a conventional deadlift, while still working the hamstrings and back.
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